MondayV Shoulders

Seated Military Press Machine V 3 sets x 21 reps

Dumbbell Lateral Raise super set with Dumbbell Front Raise V 3 sets x 8 reps
each
Rear Delt Cable Raise V 5 sets x 12, 10, 8, 6, 4 reps
Hammer Stength Shrug V 5 sets x 12, 10, 8, 6, 4 reps
Four Way Neck Machine V 4 sets x 12 reps
Tuesday V Back
Wide Grip Lat Pull Down V 5 sets x 12, 10, 8, 6, 4 reps
Close Grip Lat Pull Down V 5 sets x 12, 10, 8, 6, 4 reps
One Arm Seated Row Machine V 4 sets x 12 reps
Back Extension V 4 sets x 15, 15, 12, 12 reps

Wednesday- Rest
Thursday V Legs
Leg Press V 4 sets x 25, 20, 18, 16 (Last set is drop set)
Smith Machine Lunge V 4 sets x 8 reps per leg
Lying Leg Curl V 4 sets x 12, 10, 8, 6 reps
Standing Calf Raise V 6 sets x 16 reps (Last set is drop set)
Friday V Arms
Alternating Dumbbell Curl V 5 sets x 12, 10, 8, 6, 4 reps
Preacher Machine Curl V 6 sets x 12, 10, 8, 6, 21, 21 reps (*Last 2 sets are
21s)
Cable Tricep Extension V 5 sets x 12, 10, 8, 6, 20 reps
Overhead Cable Extension V 4 sets x 12, 10, 8, 20 reps
One Arm Reverse Grip Tricep Extension V 2 sets x 15 reps
*21s are 7 uppwer half partial reps, 7 lower half partial reps and 7 full re
ps.
Saturday V Chest
Incline Dumbbell Press V 5 sets x 12, 10, 8, 6, 4 reps
Dumbbell Bench Press V 5 sets x 12, 10, 8, 6, 4 reps
Cable Crossover V 4 sets x 12 reps
Push Ups V 4 sets x 15 reps (superset with crossovers)
Sunday - Rest