WILKINS BUILDER PLAN

Weeks 2, 4, 6 (Increase Weight 5-10 lbs)

SUNDAY MONDAY Workout #1 TUESDAY WEDNESDAY Cardio THURSDAY FRIDAY Workout #2 SATURDAY

Workout #1 EXERCISE DB Incline Press Bench Press Seated Rows Lateral DB Shoulder Raise Standing DB Shoulder Shrugs Front DB Shoulder Raise Seated DB Shoulder Press DB Kickback Concentration Curls Crunches Set #1 Set #2 Set #3 Set #4 Reps 6-8 6-8 6-8 8-10 8-10 8-10 8-10 8-10 8-10 30

Workout #2 EXERCISE Squats Calf Raise Lunges Flat Flyes Upright Rows Military Press Wide-Grip Lat Pulldown/Or Pullups Cable Triceps Pushdown/Or Dips Scott Curls Pushups Crunches Set #1 Set #2 Set #3 Set #4 Reps 6-8 20 10 8-10 8-10 8-10 8-10 8-10 8-10 20 30