RonPaul
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Monday Legs
Squats (3 sets) http://<a href="http://exrx.net/Weig...Squat.html</a>
Leg press (3 sets) http://exrx.net/WeightExercises/Quad...5LegPress.html
Leg extension (2 sets) http://exrx.net/WeightExercises/Quad...Extension.html
Leg curl (3 sets) http://exrx.net/WeightExercises/Hams...ngLegCurl.html
Stiff leg deadlift (2 sets) http://exrx.net/WeightExercises/Hams...gDeadlift.html
Standing calf raise (3 sets) http://exrx.net/WeightExercises/Gast...CalfRaise.html
Seated calf raise (2 sets) http://exrx.net/WeightExercises/Sole...CalfRaise.html
Wednesday Back/biceps
Deadlift (3 sets) http://exrx.net/WeightExercises/Erec...BDeadlift.html
lat Pulldowns (3 sets) http://exrx.net/WeightExercises/Lati.../WtPullup.html
Barbell row (3 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
Dumbell row (2 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
Shrugs (3 sets) http://exrx.net/WeightExercises/Trap...r/DBShrug.html
Barbell curl (3 sets) Barbell Curl
Dumbell incline curl (3 sets) http://exrx.net/WeightExercises/Bice...clineCurl.html
Hammer curl (2 sets) http://exrx.net/WeightExercises/Brac...ammerCurl.html
Friday Chest/shoulders/triceps
Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
Dips (2 sets) http://exrx.net/WeightExercises/Pect...tChestDip.html
Military press (3 sets) http://exrx.net/WeightExercises/Delt...taryPress.html
Side laterals (2sets) http://exrx.net/WeightExercises/Delt...eralRaise.html I prefer seated
Rear laterals (2 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html
Lying tricep extension/skullcrusher (3 sets) http://exrx.net/WeightExercises/Tric...ingTriExt.html
Close grip bench press (3 sets) http://exrx.net/WeightExercises/Tric...enchPress.html
Squats (3 sets) http://<a href="http://exrx.net/Weig...Squat.html</a>
Leg press (3 sets) http://exrx.net/WeightExercises/Quad...5LegPress.html
Leg extension (2 sets) http://exrx.net/WeightExercises/Quad...Extension.html
Leg curl (3 sets) http://exrx.net/WeightExercises/Hams...ngLegCurl.html
Stiff leg deadlift (2 sets) http://exrx.net/WeightExercises/Hams...gDeadlift.html
Standing calf raise (3 sets) http://exrx.net/WeightExercises/Gast...CalfRaise.html
Seated calf raise (2 sets) http://exrx.net/WeightExercises/Sole...CalfRaise.html
Wednesday Back/biceps
Deadlift (3 sets) http://exrx.net/WeightExercises/Erec...BDeadlift.html
lat Pulldowns (3 sets) http://exrx.net/WeightExercises/Lati.../WtPullup.html
Barbell row (3 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
Dumbell row (2 sets) http://exrx.net/WeightExercises/Back...ntOverRow.html
Shrugs (3 sets) http://exrx.net/WeightExercises/Trap...r/DBShrug.html
Barbell curl (3 sets) Barbell Curl
Dumbell incline curl (3 sets) http://exrx.net/WeightExercises/Bice...clineCurl.html
Hammer curl (2 sets) http://exrx.net/WeightExercises/Brac...ammerCurl.html
Friday Chest/shoulders/triceps
Bench press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
Incline dumbell press (3 sets) http://exrx.net/WeightExercises/Pect...enchPress.html
Dips (2 sets) http://exrx.net/WeightExercises/Pect...tChestDip.html
Military press (3 sets) http://exrx.net/WeightExercises/Delt...taryPress.html
Side laterals (2sets) http://exrx.net/WeightExercises/Delt...eralRaise.html I prefer seated
Rear laterals (2 sets) http://exrx.net/WeightExercises/Delt...eralRaise.html
Lying tricep extension/skullcrusher (3 sets) http://exrx.net/WeightExercises/Tric...ingTriExt.html
Close grip bench press (3 sets) http://exrx.net/WeightExercises/Tric...enchPress.html