Day 1- Chest Triceps Abs

Incline barbell press

Warm up set- 10 reps
Warm up set- 8 reps
Set 1- 12 reps
Set 2- 10 reps
Set 3- 10 reps
Set 4- 12+reps

Flat dumbbell press
Set 1- 12 reps
Set 2- 10 reps
Set 3- 10 reps
Set 4- 8+reps

Decline fly press
Set 1- 12 reps
Set 2- 10 reps
Set 3- 10 reps
Set 4- 8+ reps

Tricep press cables
Set 1- 12 reps
Set 2- 10 reps
Set 3- 10 reps
Set 4- 8+ reps

Incline ab machine with medicine ball
Set 1- 12 reps
Set 2- 12 reps
Set 3- 12 reps

Day 2- Back and biceps

Lat pull down
Warm up set- 10 reps
Warm up set- 10 reps

Pull / Chin up
Set 1- 12 reps
Set 2- 10 reps
Set 3- 10 reps
Set 4- 8+ reps

Close grip pull in
Set 1- 12 reps
Set 2- 10 reps
Set 3- 10 reps
Set 4- 8+ reps

Close grip pull down
Set 1- 12 reps
Set 2- 10 reps
Set 3- 10 reps
Set 4- 8+ reps

Bicep barbell curl
Set 1- 12 reps
Set 2- 10 reps
Set 3- 10 reps
Set 4- 8+ reps

Back extension
Set 1- 12 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 10 reps

Day 3- Shoulders Abs

Horizontal dumbbell raises (Front and side)
Warm up set- 10 reps
Warm up set- 10 reps

Shoulder press dumbbells
Set 1- 12 reps
Set 2- 10 reps
Set 3- 10 reps

Arnold press
Set 1- 12 reps
Set 2- 10 reps
Set 3- 10 reps
Set 4- 8+ reps

Lateral raises (isolated)
Set 1- 12 reps
Set 2- 12 reps
Set 3- 12 reps
Set 4- 12 reps

Seated bent over rows (supersetted with )Upright rows
Set 1- 12 reps
Set 2- 12+-reps
Set 3- 10 reps
Set 4- 12+ reps
Set 5- 10 reps
Set 6- 12+ reps

Abs 180 seconds
Set 1- reach over knee
Set 2- leg lift
Set 3- rope reach
Set 4- bicycle
Set 5- ankle reach
Set 6- crunch

Squat
Set 1- 12 reps
Set 2- 10 reps
Set 3- 10 reps
Set 4- 8+ reps

Leg Press
Set 1- 12 reps
Set 2- 10 reps
Set 3- 10 reps
Set 4- 8+ reps

Leg Extension/Curl (Superset)
Set 1- 12 reps
Set 2- 12 reps
Set 3- 10 reps
Set 4- 10 reps
Set 5- 10 reps
Set 6- 10 reps
Set 7- 8+ reps
Set 8- 8+ reps

Calf Raises
Set 1- 15+ reps
Set 2- 15+ reps
Set 3- 15+ reps

Standing Calf Press
Set 1- 12+ reps
Set 2- 12+ reps
Set 3- 12+ reps

Day 5- Arms (Superset Biceps and Triceps)
Refer to General Exercises for Bicep and Tricep exercises.

Monday

Tuesday

Thursday

Friday

Saturday

Bench Press

Set 1-15 reps
Set 2-8 reps
Set 3-6 reps
Set 4-6 reps
Set 5-5 reps with 2 forced reps

Standing Barbell Shoulder Press

Set 1-15 reps
Set 2-8 reps
Set 3-6 reps
Set 4-6 reps
Set 5-6 reps with two forced reps

DeadLift (Perform these only on you light leg week; Never before squats)

Set 1-10
Set 2-8
Set 3-6

Squats

Set 1-15
Set 2-8
Set 3-8
Set 4-6
Set 5-4

Dumbbell Bicep Curl supersetted with Close Grip bench

Set 1-12 reps each
Set 2-10 reps each
Set 3-10 reps each

Incline Dumbbell Press

Set 1-8 reps
Set 2-8 reps
Set 3-8 reps
Set 4-6 reps

Seated Dumbbell Presses

Set 1-8
Set 2-8
Set 3-6
Set 4-6

Superset with Incline Machine Chest Press and Dumbbell Flyes

Set 1-20 reps each
Set 2-15 reps each
Set 3-15 reps each

Leg Press

Set 1-8
Set 2-8
Set 3-8
Set 4-6
Set 5-4

Preacher Curl supersetted with Decline or Flat Bench Skull Crushers

Set 1-10 reps each
Set 2-8 reps each
Set 3-8 reps each

Bent Over Barbell Rows

Set 1-15 reps with overhand grip
Set 2-12 reps with
overhand grip
Set 3-8 reps with
supinated grip
Set 4-8 reps with supinated grip
Set 5-4 reps with overhand grip

Shrugs

Set 1-12 reps
Set 2-10 reps
Set 3-8 reps
Set 4-6 reps

Superset with Machine Shoulder press and Lateral Raises
Set 1-20 reps each
Set 2-15 reps each
Set 3-15 reps each

Stiff Legged Dead Lifts

Set 1-8
Set 2-8
Set 3-8
Set 4-6

One Arm Cable Curls supersetted with Tricep Pressdown

Set 1-15 reps each
Set 2-12 reps each
Set 3-10 reps each

Neutral Grip Pull Up

Set 1-8 reps
Set 2-8 reps
Set 3-8 reps
Set 4-2 reps

Bent Over Lateral Raises Supersetted with Dumbbell Upright Rows

Set 1-10 reps each
Set 2-8 reps each
Set 3-8 reps each

Seated Cable Row superetted with Supinated Lateral Pull Down

Set 1-20 reps each
Set 2-15 reps each
Set 3-12 reps each

Walking Lunges

Set 1-10
Set 2-10

Abs

Abs

Triset with Seated Calf Raise, Leg Press Calf Raise, and Hack Squat Calf Raise

Set 1-10,8,20 with toes straight
Set 2-10,8,20 with toes pointed outward
Set 3-10,8,20 with toes pointed inward

Abs, Lower Back - on weeks when you do not deadlift

Calves

NOTE :Every other week switch from a heavy Leg day to a lighter leg day.   See BELOW for a light leg workout

Chest Shoulders Triceps Abs

Quadriceps Hamstrings Calves

Back Traps Forearms Abs

3 sets Barbell Bench Press

3 sets Squats

3 sets One-Arm Row

3 sets Seated Barbell Shoulder Press

3 sets Leg Press

3 sets Pull-Ups

3 sets Dumbbell Incline Press

3 sets Stiff-Legged Dead-Lift

3 sets Abdominal support T-Bar Row

3 sets Lateral Raises

3 sets Knee Extensions

3 sets Pull-Down

3 sets Dumbbell Fly

3 sets Leg Curls

3 sets Barbell Shrugs

3 sets Bent-Over Lateral Raises

2 sets Stiff-Legged Extensions

3 sets Barbell Behind-the-Back Shrugs

3 sets Dips

3 sets Seated Calves Raise

3 sets Standing Dumbbell Curl

3 sets Skull Crushers

3 sets Standing Calves Raise

2 sets Preacher Curls

1 set Straight Bar Press-down

2 sets Hammer Curls/Reverse-Grip Barbell Curls

3 Sets crunches/Reverse Crunches/Oblique Crunches/Bicycles

3 sets Crunches/Oblique Side Crunch on Roman Chair/Leg Raises