Goal: Maintain upper body size and increase legs.

Mon/Thur/Sat Mornings (separate from weights)
Abs
Giant set:
Bicycle Crunches 4 sets of 30
Lying Leg Raises 4 sets of 10-15
V-Ups 4 sets of 15-20
Knee-Ins 4 sets of 15-20
Swiss Ball Crunches 4 sets of 30-40

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Sunday - Legs
- Squat superset wide stance and legs together, that's 1 set. - Do 4 sets of 15-25 reps but still heavy!
- Leg Press superset wide stance and legs together, that's 1 set. - Do 4 sets of 15-25 reps but still heavy!
- Leg extensions - Do 4 sets of 20-30 reps
- Lunges - Do 4 sets of 15-20 reps per leg
- Lying leg curls, alternating each leg - Do 4 sets of 15 reps but still heavy!
- Lying leg curls 2 legs, ONLY doing hamstrings, a bit of lower back help. Doing it right, the movement should be very small, even a few inches, and you will feel you're killing your hams - Do 4 sets of 10-15 reps, doesn't have to be heavy, you'll feel it
- Calves (standing calf raise machine with your shoulders pressing against the weight) - Do 4 sets of 15-25 reps

Note: A good friend of mine gave me this leg routine so if you cannot walk the next day, blame the friend; not me :-)

Monday - Abs
Giant set:
Bicycle Crunches 4 sets of 30
Lying Leg Raises 4 sets of 10-15
V-Ups 4 sets of 15-20
Knee-Ins 4 sets of 15-20
Swiss Ball Crunches 4 sets of 30-40

Tuesday - Chest/Calves
- Incline Bench Press 5-6 sets of 8-15
- Incline Flyes 4-5 sets of 8-15
- Chest Dips 4-5 sets of 20
- Calf Press 5 sets of 8-15
- Seated Calf Raises 5 sets of 20-30
- Donkey Calf Raises 5 sets of 20-30

Wednesday - Legs
- Squat superset wide stance and legs together, that's 1 set. - Do 4 sets of 15-25 reps but still heavy!
- Leg Press superset wide stance and legs together, that's 1 set. - Do 4 sets of 15-25 reps but still heavy!
- Leg extensions - Do 4 sets of 20-30 reps
- Lunges - Do 4 sets of 15-20 reps per leg
- Lying leg curls, alternating each leg - Do 4 sets of 15 reps but still heavy!
- Lying leg curls 2 legs, ONLY doing hamstrings, a bit of lower back help. Doing it right, the movement should be very small, even a few inches, and you will feel you're killing your hams - Do 4 sets of 10-15 reps, doesn't have to be heavy, you'll feel it

Thursday - Abs
Giant set:
Bicycle Crunches 4 sets of 30
Lying Leg Raises 4 sets of 10-15
V-Ups 4 sets of 15-20
Knee-Ins 4 sets of 15-20
Swiss Ball Crunches 4 sets of 30-40

Friday - Back/Triceps
- Wide Grip Pull-up to Front 5-6 sets of 8-15
- Reverse Close Grip Chins 4-5 sets of 8-15
- One Arm High Pulley Rows 4-5 sets of 8-15
- Triceps Pushdowns 5 sets of 10-15
- Lying Triceps Extensions 4 sets of 10-15
- Close Grip Bench Press 4 sets of 10-15

Saturday - Shoulders/Biceps
- Lateral Raises 4 sets of 10-15
- Bent Over Laterals 4 sets of 10-15
- DB Shoulder Press or Military Press 4 sets of 10-15
- Upright Rows 4 sets of 10-15
- High Pulley Cable Curls 5 sets of 10-15
- Incline Curls 4 sets of 10-15
- Hammer Curls 4 sets of 10-15