# 1

Monday - Shoulders and Triceps

Shoulders

Smith Machine Shoulder Press 4 12,10,8,6
Dumbbell Lateral Raise 4 12,10,8,6
Dumbbell Reverse Fly 4 12,10,8,6
Dumbbell Shrugs 4 12,10,8,6

Triceps

Lying Tricep Extension 3 10,8,6
One Arm Cable Extension 3 10,8,6
One Arm Dumbbell Extension 3 10,8,6

Tuesday - Back

Back

Wide Grip Pull Up 4 12,10,8,6
Close Grip Pull Down 4 12,10,8,6
One Arm Dumbbell Row 4 12,10,8,6
Bent Over Barbell Row 4 12,10,8,6

Wednesday - Rest Day

Thursday - Chest and Biceps

Chest

Incline Dumbbell Bench Press 4 12,10,8,6
Barbell Bench Press 4 12,10,8,6
Incline Dumbbell Flys 4 12,10,8,6
Cable Crossovers 4 12,10,8,6

Biceps

Incline Dumbbell Curl 3 10,8,6
Preacher Curl 3 10,8,6
Standing Hammer Curl 3 10,8,6

Friday - Legs
Quads, Hamstrings & Glutes

Squat 4 12,10,8,6
45 Degree Leg Press 4 12,10,8,6
Leg Extension 4 12,10,8,6
Stiff Legged Deadlifts 4 12,10,8,6

Calves

Seated calf Raise 3 10,8,8
Standing Calf Raise 3 15,12,10

Saturday and Sunday - Rest Days
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# 2

MONDAY

Chest/Triceps

Flat bench press 4 12,10,8,6
Incline dumbbell bench press 4 12,10,8,6
Machine chest fly 4 12,10,8,6
Close grip bench press 3 12,10,8
Lying triceps 3 12,10,8

TUESDAY

Back/Biceps
Bent over barbell row 4 12,10,8,6
Front pull down 4 12,10,8,6
One arm dumbbell row 4 12,10,8,6
Standing barbell curl 3 12,10,8
Seated dumbbell curl 3 12,10,8

THURSDAY

Legs
Free weight Squat 4 12,10,8,6
Angled leg press 4 12,10,8,6
Leg extensions 4 12,10,8,6

FRIDAY

Shoulders
Barbell military press 4 12,10,8,6
Dumbbell lateral's 4 12,10,10,8
Bent over dumbbell lateral's 4 12,10,10,8
Shrugs 4 12,10,8,6