ALL EXERCISES DONE WITH 8-10 REPS

(cardio done in the afternoon for 300 calories burned)

Monday & Thursday: Chest/Arms/Calves

Chest

• incline dumbbell bench
• barbell bench press
• incline hammer strength press
• flat bench dumbbell fly

Arms (supersets)

• barbell curls & seated overhead dumbbell tricep extension
• alternate dumbbell curls & V-bar tricep pushdown
• alternate dumbbell hammer curls & overhead cable extension
• preacher curl machine & tricep dip machine

Calves

• standing calf raise machine
  • 15 reps to failure, rest 15 seconds
  • 8 reps, rest 6 seconds (repeat 2 more times)
  • no rest, go into bottom portion burns till screaming
  • no rest, 20-40 one leg negatives
  • no rest, repeat burns
  • no rest, repeat one leg negatives

Tuesday & Friday: Quads/Back/Abs

Quads

• narrow stance barbell squat
• narrow stance leg press
• leg extension machine
• dumbbell squat (optional)

Back

• 50 weigheted pullups
• bent over smith machine barbell rows
• hammer strength pull downs
• V-grip lat pulldowns
• one arm seated cable row

Abs

• ab crunch machine
• parallel bar leg raises
• other random ab workouts

Wednesday: Hamstrings/Shoulders/Neglected muscles

Hamstrings

• normal stance barbell deadlift
• alternate lying hamstring curl
• one leg dumbbell deadlift
• elevated straight leg deadlift

Shoulders

• smith machine upright row
• standing rear delt fly
• one arm lateral raise
• side lateral raise
• cable shrugs
• dumbbell shrugs

Neglected Muscles

• serratus rope pulls
• wrist curls
• reverse wrist curls