(c) funatrix

Monday: Chest/triceps

4 sets of Incline Dumbbell Press, 12,10,10,8 reps
5 sets of Barbell Bench Press - Medium Grip, 15,12,10,10,10 reps
4 sets of Dumbell Flies, 10,,10,10,10 reps
3 sets of Chest Dips until failure / (Cable flyes 3x10-12)

4 sets of Dumbbell One-Arm Triceps Extension, 12,10,10,8
4 sets of Skullcrushers / Lying Triceps Press, 12,10,10,8
3 sets of Pulldowns/pushdowns 12,10,10 reps
4 sets of Weighted Bench Dip 15,12,12,10 reps

Tuesday: Legs/Calves

6 sets of Standing Calf Raises, 10 reps
6 sets of Seated Calf Raise, 10 reps
6 sets of Barbell Squat 12,12,10,10,8,6 reps
5 sets of Leg Extensions 15,12,12,10,10 reps
4 sets of Leg Press 12, 10, 10, 8 reps
4 sets of Smith Machine Squat 12,10, 8 , 6 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Curls 8-10 reps

Wednesday or Thursday: Back/biceps (1 day rest)

4 sets of Deadlift 15,12,10,8 reps
4 sets of Bent Over Rows 15,12,10,8 reps
4 sets of One-Arm Rows 12,10,10,8 reps
4 sets of Lat Pulldowns 12,10,10,10 reps
4 sets of Hyperextensions 10 reps

4 sets of Barbell Curl 12,10,10,8 reps
4 sets of Dumbell AB Curl 12,10,8,8 reps
4 sets of Standing D Reverse Curl 12,10,10,8 reps
3 sets of 1 Arm Dumbbell Preacher Curl 12,12,12 reps

Friday

4 sets of Standing Military Press 12,10,8,8 reps
4 sets of Dumbbell Bench Press 10,10,8,8 reps
4 sets of Barbell Shrug 15,12,12,10 reps
3 sets of Smith Machine Shrug 12,12,12 reps
3 sets of Side Lateral Raise 12,10,8 reps
3 sets of Front Plate Raise 12,10,8 reps
(4 sets of Shoulder Press 8-10 reps)
(3 sets of Upright Rows 8-10 reps)
(3 sets of front raises 8-10 reps)