Monday -Chest, bi's and tri's
Chest
Incline dumbbell press 3-4 x 4-8
Incline dumbbell flye 3 x 4-8
Flat Hammer or dumbbell press 3 x 4-8
Pec deck or cable crossover 7 x 8-12
Biceps
Dumbell curls 3x 4-6
Cable curl 3x 4-6
Ez curl 3x 4-6
Tris
Close-grip bench press 3-4 x 8-12
Weighted or machine dip 3 x 8-12
Skull crushers 3 x 8-12
Calves
Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
Leg press or calf sled raise 4 x 10-12
Tuesday -legs and abs
Quads
Leg extensions 3-4 x 8-15
Squats 4 x 8-12
Hack squat or leg press 3 x 8-15
Leg extension or leg press 7 x 8-15
Hamstrings
Lying leg curls 3-4 x 10-15
Stiff-leg deadlift 3-4 x 10-12
Single leg curl 3-4 x 10-15 each leg
Seated leg curls 7 x 10-15
Swiss ball lift 3 x 20
cable crunch 3 x 10-12
hyper extention reverse 7 x 10-15
Thursday -back and calves
Back
Warm-up:
Neutral-grip chin-ups 3 x failure
Wide-grip pulldowns 3 x 8-12
Barbell row 3 x 8-12
Hammer Strength row 3 x 8-12
Machine or cable pullover 7 x 8-15
Calves
Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
Leg press or calf sled raise 7 x 10-12
Friday -shoulders, traps and bi's
Shoulders
Seated dumbbell press 4 x 8-12
Barbell or dumbbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine 7 x 8-12
Rear delts
Dumbbell rear lateral raise 3-4 x 12-15
Reverse pec flye or cable 7 x 12-15
Rear laterals
Dumbbell shrugs* 3-4 x 8-12
Machine shrugs 7 x 8-12
Biceps
Alternating dumbbell curls 3 8-12
Barbell curls 3 8-12
Preacher curls 7 8-12
7-off
Chest
Incline dumbbell press 3-4 x 4-8
Incline dumbbell flye 3 x 4-8
Flat Hammer or dumbbell press 3 x 4-8
Pec deck or cable crossover 7 x 8-12
Biceps
Dumbell curls 3x 4-6
Cable curl 3x 4-6
Ez curl 3x 4-6
Tris
Close-grip bench press 3-4 x 8-12
Weighted or machine dip 3 x 8-12
Skull crushers 3 x 8-12
Calves
Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
Leg press or calf sled raise 4 x 10-12
Tuesday -legs and abs
Quads
Leg extensions 3-4 x 8-15
Squats 4 x 8-12
Hack squat or leg press 3 x 8-15
Leg extension or leg press 7 x 8-15
Hamstrings
Lying leg curls 3-4 x 10-15
Stiff-leg deadlift 3-4 x 10-12
Single leg curl 3-4 x 10-15 each leg
Seated leg curls 7 x 10-15
Swiss ball lift 3 x 20
cable crunch 3 x 10-12
hyper extention reverse 7 x 10-15
Thursday -back and calves
Back
Warm-up:
Neutral-grip chin-ups 3 x failure
Wide-grip pulldowns 3 x 8-12
Barbell row 3 x 8-12
Hammer Strength row 3 x 8-12
Machine or cable pullover 7 x 8-15
Calves
Standing calf raise 4 x 10-12
Seated calf raise 4 x 15-20
Leg press or calf sled raise 7 x 10-12
Friday -shoulders, traps and bi's
Shoulders
Seated dumbbell press 4 x 8-12
Barbell or dumbbell front raise 3 x 8-12
Dumbbell lateral raise 3 x 8-12
Lateral raise machine 7 x 8-12
Rear delts
Dumbbell rear lateral raise 3-4 x 12-15
Reverse pec flye or cable 7 x 12-15
Rear laterals
Dumbbell shrugs* 3-4 x 8-12
Machine shrugs 7 x 8-12
Biceps
Alternating dumbbell curls 3 8-12
Barbell curls 3 8-12
Preacher curls 7 8-12
7-off