MONDAY: (Chest) *Chest 1. Incline Barbell Press 6 x 10 - 2 warm ups and 4 heavy 2. Flat bench dumbbell presses 4 x 10 3.

Incline Dumbbell 4 x 12 (You can alternate this with the Hammer Strength Incl ine Machine) 4. Pec Flies - 4 x 15 TUESDAY: (Legs) *Quads 1. foam roller and exercise bike for 10 minutes 2. Free Wt. Squats. 6 x 15 2 warm ups and 4 heavy (if you are on smith have your feet a little in front of your knees shoulder width stance on both) 3. Leg Press 5 x 15/Hack Squat 5 x 20 (you will do leg press for 3 weeks, then s witch to hacks for 3 weeks, then back again) 4. Leg X-tensions 4 x 15 (Heavy) **5. Walking Lunges 4 x 20 steps (20 steps down and 20 steps back is 1 set) **do these every other leg workout. WEDNESDAY: (Back & hamstrings) *Back (Everything should be VERY heavy (as heavy as YOU can go)) 1. Wide grip front lat pulls 5 x 12 pyramid up in weight each set 2. Assisted t-bar machine 4 x 10 (Do this for 3 weeks, then bent over rows for 3 weeks) 3. Hammer Strength High Row 5 x 12 4. Seated Rows 4 x 15 (Do this for 3 weeks, then single arm Dumbbell rows for 3 weeks) *Hamstrings 1. Stiff legged deadlifts 6 x 15 (when you do these, you will only come up of th e way to keep the back out of the movement I want you working up as heavy as you can go). 2. Seated/Standing Hamstring curls 5 x 12 (do seated for 3 weeks then go to stan ding) 3. Lying hamstring curls 5 x 15 THURSDAY: (Biceps & Triceps) *Biceps 1. Standing straight bar curl 5 x 10 (You can use fixed barbells if available) 2. Seated alternate dumbbell curls 4 x 10 (supinate movement at the top) 3. Preacher curl machine 4 x 15 *Triceps 1. Cable press downs 5 x 15 2. Skull crushers 4 x 10 3. Overhead dumbbell presses 5 x 10 4. Rope press downs 2 sets (10 reps regular (starting at the top and pulling dow n in an inverted v ), then bring hands together and do 10 more reps in a quick, pum ping motion) FRIDAY (Shoulders) full range of motion *Shoulders 1. Smith Machine Military presses (Front press) 6 x 10 - 2 warm ups and 4 heavy 2. Smith Machine Upright Rows 4 x 12 (may also alternate with straight bar cable upright rows) 3. Side Lateral Machine 5 x 12 (may also alternate with dumbbell laterals) 4. Rear Delt Flies - 5 x 15 5. Barbell Shrugs 5 x 15 As heavy as you can go Hold at the top for a second 6. Dumbbell Shrugs 2 x 25 (moderately heavy wt.) Cardio Schedule: Monday - 30 minutes high tempo first thing in the morning, 30 minutes immediatel y after workout before food Tuesday - 45 minutes first thing in the morning Thursday - Same as Monday Saturday - Same as Monday