EXERCISE DAY 1 CHEST/BACK

Bench Press: 5 sets of 30, 12, 10, 8, 6 reps

Bench Press (Low Angle Incline): 5 sets of 30, 12, 10, 8, 6
reps
Superset
Dumbbell Flyes: 5 sets of 30, 12, 10, 8, 6 reps
Dumbbell Pull-Over: 5 sets of 30, 12, 10, 8, 6 reps
Chin-Up (Wide-grip): 4 sets to failure
Superset
Bent-Over Barbell Row: 5 sets of 30, 12, 10, 8, 6 reps
Bent-Over Two-Dumbbell Row: 5 sets of 30, 12, 10, 8, 6
reps
Hanging Leg Raise: 5 sets of 25 reps




EXERCISE DAY 2 SHOULDER/ARMS
Clean and Press: 5 sets of 5 reps
Superset
Standing Dumbbell Press: 5 sets of 30, 12, 10, 8, 6 reps
Front Dumbbell Raise: 5 sets of 30, 12, 10, 8, 6 reps
Superset
Lateral Raise: 5 sets of 30, 12, 10, 8, 6 reps
Upright Row: 5 sets of 30, 12, 10, 8, 6 reps
Barbell Curl: 5 sets of 30, 12, 10, 8, 6 reps
Superset
Incline Dumbbell Curl: 5 sets of 30, 12, 10, 8, 6 reps
Concentration Curls: 5 sets of 30, 12, 10, 8, 6 reps
Close-Grip Barbell Bench Press: 5 sets of 30, 12, 10, 8, 6 reps
Superset
Barbell Skullcrushers: 5 sets of 30, 12, 10, 8, 6 reps
Dumbbell One-Arm Triceps Extension: 5 sets of 30, 12, 10, 8, 6 reps
Superset
Wrist Curls: 5 sets of 30, 12, 10, 8, 6 reps
Reverse Wrist Curls: 5 sets of 30, 12, 10, 8, 6 reps
Decline Sit-up: 5 sets of 25 reps
































EXERCISE DAY 3 LEGS
Barbell Squat: 5 sets of 8-12 reps
Stiff-Legged Barbell Deadlift: 5 sets of 8-12 reps
Good Morning: 5 sets of 8-12 reps
Barbell Lunge: 5 sets of 8-12 reps
Superset
Leg Extensions: 5 sets of 8-12 reps
Seated Leg Curl: 5 sets of 8-12 reps
Superset
Standing Calf Raises: 5 sets of 8-12 reps
Seated Calf Raise: 5 sets of 8-12 reps
Kneeling Cable Crunch: 4 sets of 25 reps
EXERCISE DAY 4 CHEST/BACK
Flat Barbell Bench Press: 5 sets of 30, 12, 10, 8, 6 reps
Barbell Incline Bench Press (Low Angle Incline): 5 sets of
30, 12, 10, 8, 6 reps
Superset
Dumbbell Flyes: 5 sets of 30, 12, 10, 8, 6 reps
Dumbbell Pull-Over: 5 sets of 30, 12, 10, 8, 6 reps
Chin-Up (Wide-grip): 4 sets to failure
Superset
Bent-Over Barbell Row: 5 sets of 30, 12, 10, 8, 6 reps
Bent-Over Two-Dumbbell Row: 5 sets of 30, 12, 10, 8, 6 reps
Hanging Leg Raise: 5 sets of 25 reps
EXERCISE DAY 5 SHOULDER/ARMS
Arnold Dumbbell Press: 5 sets of 5 reps
Superset
Push Press - Behind the Neck: 5 sets of 30, 12, 10, 8, 6 reps
Front Dumbbell Raise: 5 sets of 30, 12, 10, 8, 6 reps
Superset
Rear Delt Flye on Incline Bench: 5 sets of 30, 12, 10, 8, 6 reps
Upright Row: 5 sets of 30, 12, 10, 8, 6 reps
Barbell Curl: 5 sets of 30, 12, 10, 8, 6 reps
Superset
Incline Dumbbell Curl: 5 sets of 30, 12, 10, 8, 6 reps
Concentration Curls: 5 sets of 30, 12, 10, 8, 6 reps
Close-Grip Barbell Bench Press: 5 sets of 30, 12, 10, 8, 6 reps
Superset
Triceps Push-Down: 5 sets of 30, 12, 10, 8, 6 reps
Dumbbell One-Arm Triceps Extension: 5 sets of 30, 12, 10, 8, 6 reps
Superset
Wrist Curls: 5 sets of 30, 12, 10, 8, 6 reps
Reverse Wrist Curls: 5 sets of 30, 12, 10, 8, 6 reps
Decline Sit-up: 5 sets of 25 reps



EXERCISE DAY 6 LEGS
Front Barbell Squat: 5 sets of 8-12 reps
Barbell Deadlift: (Option 1) 3 sets of 10,6,4 reps, (Option
2) 3 sets of 5,5,5 reps, (Option 3) 3 sets of 12,10,8 reps
Good Morning: 5 sets of 8-12 reps
Barbell Lunge: 5 sets of 8-12 reps
Superset
Leg Extensions: 5 sets of 8-12 reps
Seated Leg Curl: 5 sets of 8-12 reps
Superset
Standing Calf Raises: 5 sets of 8-12 reps
Seated Calf Raise: 5 sets of 8-12 reps
Kneeling Cable Crunch: 4 sets of 25 reps