Monday(Back/Bis) Sets Reps Thursday(Back/Bis) Sets Reps

Back-
Wide Grip Pullup (Gravitron) 4 10 Bent Over Flys 4 8-10
Lat Pull Down 3 8 Body Weight Rows 4 10
Cable Rows 3 8 Straight Arm Pull Down 4 10
Bent Over Barbell Row 4 10 Single Arm Rows 4 10
Back Extensions 3 10 Back Dead Lift 4 10
Bis-
Straight Bar Curls 3 8-10 Concentrations 3 10
Seated Dumbell Curls 3 8-10 Cable Curls 3 10
Preacher Cable Curls 3 8-10 EZ Bar Preacher 3 10
Hammer Curls 4 8-10 Inverted Straight Bar 4 10
Tuesay(Legs/Shoulders) Friday(Legs/Shoulders)
Legs-
One leg Squats 3 ~ Leg Curls 3 10
Leg Press 4 10 Squats 3 8
Romainian Dead Lift 3 8 Led Extensions 4 10
Calf Raises 3 10 Lunges 3 10(each)
Ski Raises 3 10 Plate Tri Calf Raises 3 10,10,10
Shoulders-
Shrugs 3 10 Upright Row 3 10
Shoulder Press 3 8 Military Press 3 8
Lateral Raise 4 10 Arnold Press 3 10
Front Raise 4 10 X,Y's 3 10
Wednesday(Chest/Tris) Saturday(Chest/Tris)
Chest-
Bench Press 3 10 Chest Press 3 10
Incline Dumbell Press 3 10 Dumbell Bench Press 3 10
Dumbell Flys 3 10 Decline Bench Press 3 10
Barbell Pullovers 3 10 Cable Flys 3 10
Tris-
Close Grip Bench 3 8 Triangle Pushups 3 12
Mule Kicks 3 10 Skull Crushers 3 10
Over Head Extensions 3 10 Two Handed Overhead 3 10
Cable Pulldowns 4 10 Cable Pushdown 4 10

ALT.
Back- Bis- Legs- Shoulders-
Machine Pull Down Chin ups Glute Raises Behind Back Press
Machine Rows Standing Dumbell Front Squats Cable Press
T-Bar Rows Out/In/Middle
Super Mans HeadBanger Chest- Tris-
Good Morning Pushups Dips
Dips