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The Workouts

Upper Body A
1. Bench Press - 4x6-8 - 2-3 minutes rest between sets
2. Chest Supported Row - 4x6-8 - 2-3 minutes rest between sets
3. Incline Press - 2x10-12 - 1-2 minutes rest between sets
4. Lat Pull Down - 2x10-12 - 1-2 minutes rest between sets
5. Lateral Raises - 2x10-12 - 1-2 minutes rest between sets
6. Triceps Press Downs - 2x10-12 - 1-2 minutes rest between sets
7. Barbell Curls - 2x10-12 - 1-2 minutes rest between sets

Lower Body A
1. Romanian Deadlifts - 4x6-8 - 2-3 minutes rest between sets
2. Leg Press - 3x10-12 - 2 minutes rest between sets
3. Leg Curls - 3x8-10 - 2 minutes rest between sets
4. Standing Calf Raises - 4x6-8 - 2 minutes rest between sets
5. Abs - About 10 minutes worth of whatever you want.

Upper Body B
1. Pull Ups - 4x6-8 - 2-3 minutes rest between sets
2. Seated Overhead Barbell Press - 4x6-8 - 2-3 minutes rest between sets
3. Seated Cable Row - 2x10-12 - 1-2 minutes rest between sets
4. Flat Dumbbell Bench Press - 3x8-10 - 2 minutes rest between sets
5. Dumbbell Preacher Curls - 2x10-12 - 1-2 minutes rest between sets
6. Skull Crushers - 2x10-12 - 1-2 minutes rest between sets

Lower Body B
1. Squats - 4x6-8 - 2-3 minutes rest between sets
2. Split Squats - 3x8-10 - 2 minutes rest between sets
3. Leg Curls - 3x10-12 - 2 minutes rest between sets
4. Seated Calf Raises - 3x10-12 - 1-2 minutes rest between sets
5. Abs - About 10 minutes worth of whatever you want.

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