Day 1- Upper Body
Pull-ups- 2 sets to failure
Dumbbell flyes flat bench- 2 sets @ 20-30 reps
Lateral raise- 2 sets @15-20 reps
Shoulder press (Hammer Strength or barbell)-2 sets @25-30 reps
Bench press- 2 sets @ 20-25 reps
Bench press(heavy) rest/pause 335lbs 1 rep 10 sets
Seated cable row- 2 sets@25-30 reps
Dips- 2 sets to failure
Alt. dumbbell curls- 2 sets @ 20 reps
Tricep press machine- 2 sets @ 30 reps


Day 2- Lower Body
Squats- 5 sets@ 10 reps GVT style
Step-up on bench- 30 reps each leg 3 sets
Leg press- 3 sets @ 30-40 reps(alternating foot placing)
Lunge w/dumbbells- 3 sets@ 25 reps w/40lbers
Leg curl, seated- 3 sets@ 25-30 reps
Leg extension- 3 sets @ 25-30 reps
SLDL- 2 sets @ 20 reps
Seated calf raise- 2 sets to failure
Standing calf raise- 2 sets to failure
Sumo squat w/100lb dumbbell- 2 sets @15-20 reps

Day 3-Off!

Day 4- Upper Body
Lat pulldown- 3 sets @ 20 reps
Incline dumbbell press- 3 sets @20 reps
Cable crossovers- 3 sets @ 30 reps
Barbell rows- 3 sets @ 20 reps
One-arm cable row- 3 sets each arm@ 20 reps
Upright rows- 3 sets @ 20 reps
Shrugs- 1 set to failure
Bent lateral raise- 3 sets @ 30 reps
Hyper extensions- 2 sets @ 20 reps
Tricep pulldown w/ rope- 3 sets @ 40 reps
Cybex preacher curl- 2 sets @ 50 reps


Day 5- Lower Body, same as Day 2 with heavier sets and less reps, no more than 20 reps per set..