O You'll be training your Chest, Shoulders and Triceps on the same day - these are the muscles

you use to push things away from your body.

O You'll be training your Back and Biceps together - the muscles that pull things toward your body.

Day 1, Monday - Chest and Triceps

1) ncline Bench Press - 4 Sets x 8-12 repetitions
2) Flat Bench Press - 4 sets 8-12 reperitions
3) Dumbbell Flyes - 4 sets x 12 repetitions
4) Skullcrushers - 4 sets x 12 repetitions
5) Tricep Pushdown - 4 sets x 12-15 repetitions
Day 2, Tuesday - ShouIders and Abs
1) Seated Dumbbell Press - 4 sets x 6-8 repetitions
2) Dumbbell Lateral Raise - 4 sets x 8-12 repetitions
3) Dumbbell Front Raise - 3 sets x 8 repetitions per hand
4) Various abdominal exercises for 20 minutes
Day 3, Thursday - Back and Biceps
1) Pull-ups - 3 sets x MAX. amount of repetitions
2) Bent-over Barbell Rows - 4 sets x 8-12 repetitions
3) Dumbbell Rows - 4 sets x 10-12 repetitions
4) Deadlifts - 4 sets x 6x8 repetitions
5) Preacher Curls - 4 sets x 12 repetitions
6) Alternating Dumbbell Curls - 3 sets x 6-8 repetitions per hand