1 CHEST 3.

BB BENCH PRESS Incline / Decline DB BENCH PRESS Incline / Decline DB FLY Incline / Decline Wide Grip DIPS PUSH UP

BICEPS 9. Stand BB CURL Sit Alternate DB CURL PREACHER CURL HAMMER CURL / Reverse Concentrate CURL

3 QUADS 2. SQUAT WT / Front SQUAT / 1 LEG / JUMP LUNGES STEP UP 1 LEG SQUAT LEG EXTENSION LEG PRESSES

HAMSTRING 1. DEADLIFT STIFF LEGGED LEG CURL Lying Good Morning

4 TRICEPS 8. Body DIPS FRENCH PRESS SKULL CRUSHER Closed Grip BENCH PRESS Triceps KICKBACK Triceps Extension PUSH DOWN

DELTOID 6. MILITARY PRESS Front ARNOLD PRESS 4. CLEAN & PRESS Reverse FLY / Side & Front RAISE & press / SHRUG Stand CHIN ROW

6 BACK 5. PULL UP wide & narrow grip 7. BENT OVER ROW 1 ARM ROW 5. CHIN UP Lat Pull Down Back Extension

CALVES 10. Stand CALVES RAISE / 1 LEG / WT

HANGING KNEE RAISE / SLR AIR BIKE / Oblique CRUNCH / SIT UP WT STAGE 1 = MONDAY / THURSDAY

BRIDGE / HIP EXTENSION BURPEE / MOUNTAIN CLIMB

SQUAT BENCH PRESS DEADLIFT STIFF LEG BARBELL ROW MILITARY PRESS

2x10 2x10 2x10 2x10 2x10

SKULL CRUSHER DB CURLS CALF RAISES CRUNCH

2x10 2x10 2x10 2x10

STAGE 2 = MONDAY / WEDNESDAY / FRIDAY MONDAY SQUAT BENCH PRESS LEG CURLS BB BENT OVER ROW MILITARY PRESS SKULL CRUSHERS EZ BAR CURLS CALF RAISE CRUNCH / SIT UPS 3X10 3X10 3X10 3X10 3X10 3X10 3X10 3X10 3x 10-25 WEDNESDAY DEADLIFT STIFF LEG LEG EXTENSION DB FLY PULL UPS / LAT PULL DOWN REVERSE FLY DIPS HAMMER CURLS SHRUGS DB SIDE BENDS 3X10 3X10 3X10 3X10 3X10 3X10 3X10 3X10 3X10 FRIDAY SQUAT DB BENCH PRESS Incline LEG CURLS 1 ARM DB ROW SIT ARNOLD PRESS TRICEP EXTENSIONS DB CURLS CALF RAISE PLANK 3X10 3X10 3X10 3X10 3X10 3X10 3X10 3X10 3x60s

STAGE 3 = MONDAY / TUESDAY / THURSDAY / FRIDAY MONDAY SQUATS LEG EXTENSION LEG CURLS CALF RAISES SIT UP Decline Wt BB SHRUGS TUESDAY 3X10 BENCH PRESS 3X10 1 ARM DB ROW 3X10 MILITARY PRESS 3X15 DIPS 3X15 PULL UPS 3X10 EZ CURLS 3X10 3X10 3X10 3X10 AMAP 3X10 THURSDAY DEADLIFT STILL LEG SQUATS LEG EXTENSION CALF RAISES PLANK DB SHRUGS 3X10 3X15 3X15 3X15 3X60s 3X10 FRIDAY DB BENCH PRESS Incline 3X10 BB ROW 3X10 ARNOLD PRESS 3X10 CLOSE GRIP BENCH PRESS 3X10 PULL UPS AMAP DB CURLS 3X10