MONDAY--HEAVY: CHEST, SHOULDERS, TRAPS, TRICEPS EXERCISE BENCH PRESS REVERSE-GRIP BENCH PRESS DUMBBELL INCLINE PRESS SMITH

MACHINE OVERHEAD PRESS DUMBBELL OVERHEAD PRESS SMITH MACHINE UPRIGHT ROW BARBELL SHRUG DUMBBELL SHRUG CLOSE-GRIP BENCH PRESS PUSHDOWN DIP TUESDAY--LIGHT: BACK, BICEPS, FOREARMS EXERCISE STRAIGHT--ARM LAT PULLDOWN --superset with-WIDE-GRIP LAT PULLDOWN BARBELL BENT-OVER ROW EZ-BAR PREACHER CURL --superset with-EZ-BAR CURL BARBELL WRIST CURL --superset with-BARBELL REVERSE-GRIP WRIST CURL 3/15 60 sec. 4/15 3/15 60 sec. -3/15 3/12 4/15 60 sec. 60 sec. -SETS/REPS 3/15 REST -SETS/REPS 3/8 (1) 3/10 3/10 (2) 3/8 (1) 3/10 3/10 (1) 3/8 (1) 3/10 3/8 (1) 3/10 (2) 2/10 REST 2 min 2 min. 2 min. 2 min. 2 min. 2 min. 2 min. 2 min. 2 min. 2 min. 2 min.

WEDNESDAY--HEAVY: LEGS, CALVES, ABS EXERCISE SQUAT LEG PRESS LEG EXTENSION ROMANIAN DEADLIFT STANDING CALF RAISE SEATED CALF RAISE WEIGHTED DECLINE SIT-UP PLANK SETS/REPS OR TIME 3/8 (1) 3/10 3/10 (2) 3/8 (1) 3/8 (1) 3/10 (2) 3/10 (1) 3/60 sec. REST 2 min. 2 min. 2 min. 2 min. 2 min. 2 min. 1-2 min. 1-2 min.

THURSDAY--LIGHT: CHEST, SHOULDERS, TRAPS, TRICEPS EXERCISE DUMBBELL FLYE --superset with-DUMBBELL PRESS LOW-PULLEY CABLE CROSSOVER DUMBBELL LATERAL RAISE --superset with-DUMBBELL OVERHEAD PRESS DUMBBELL BENT-OVER LATERAL RAISE SMITH MACHINE BEHIND-THE-BACK SHRUG --superset with-SMITH MACHINE SHRUG LYING TRICEPS EXTENSION --superset with-CLOSE-GRIP BENCH PRESS 4/15 60 sec. 3/15 4/15 60 sec. -3/15 3/12 3/15 60 sec. 60 sec. -3/15 3/12 3/15 60 sec. 60 sec. -SETS/REPS 3/15 REST --

FRIDAY--HEAVY: BACK, BICEPS, FOREARMS EXERCISE PULL-UP ONE-ARM DUMBBELL ROW REVERSE-GRIP LAT PULLDOWN BARBELL CURL DUMBBELL CONCENTRATION CURL DUMBBELL HAMMER CURL BARBELL BEHIND-THE-BACK WRIST CURL SATURDAY--LIGHT: LEGS, CALVES, ABS EXERCISE LEG EXTENSION --superset with-DUMBBELL LUNGE Extended set: SMITH MACHINE FRONT SQUAT SMITH MACHINE SQUAT LYING LEG CURL --superset with-DUMBBELL ROMANIAN DEADLIFT LEG-PRESS CALF RAISE --superset with-STANDING CALF RAISE (bodyweight) HANGING LEG RAISE --superset with-TWISTING CRUNCH 3/to failure 60 sec. 3/to failure 3/to failure 60 sec. -3/15 3/15 60 sec. -3/12 3/to failure 3/15 -60 sec. -3/15 each side 60 sec. SETS/REPS 3/15 REST -SETS/REPS 3/8 (1) 3/10 each side 3/10 (2) 3/8 (1) 3/10 2/10 (2) 3/10 (1) REST 2 min. 2 min. 2 min. 2 min. 2 min. 2 min. 2 min.

(1) Perform one rest-pause at the end of your last set. (2) Perform one drop set at the end of your last set.