Monday - Night

Exercise - Shoulders Military Press Seated Dumbbell Press <SS> Front Dumbbell Raises <SS> Exercise - Biceps Barbell Curls Seated Alt Dumbbell Curls Preacher Curls Standing Cable Curls Sets 3 3 3 Sets 3 2 2 3 Reps 4-6 4-6 4-6 Reps 4-6 4-6 4-6 4-6 180 65 35 125 50 130 80

Thursday - Lunch
Exercise - Legs Decline Squats Leg Presses Seated Leg Curls Exercise - ABS Crunches Sets 3 3 2 Sets 3 Reps 4-6 4-6 4-6 Reps 30 610 312 115 ---

Tuesday - Lunch
Exercise - Back Pulley Rows Straight Bar Pulley Row Bent Bar Pull-Ups Exercise - ABS Crunches Sets 3 2 4 Sets 3 Reps 4-6 4-6 10 Reps 30 220 210 ------

Friday - Lunch
Exercise Chest Incline Dumbbell Presses Decline Barbell Presses Incline Dumbbell Flyes Exercise Triceps Lying Cambered Bar Ext. <SS> Standing Cable Press <SS> Seated French Curl Sets 3 2 2 Sets 3 3 3 Reps 4-6 4-6 4-6 Reps 4-6 4-6 4-6 100 220 60 100 100 100

Wednesday - Night
Exercise - Chest Bench Presses Incline Barbell Presses Flat Dumbbell Presses Flat Flyes Exercise - Triceps Cambered BB Extensions Seated Dumbbell Extensions Cable Pushdowns Sets 5 2 2 3 Sets 3 4 4 Reps 4-6 4-6 4-6 4-6 Reps 4-6 4-6 4-6 265 200 110 70 110 55 120

Saturday - Morning
Exercise - Calves Standing Leg Curls Lying Leg Curls Decline Raises Standing Raises Exercise - Shoulders Seated Dumbbell Presses Front Dumbbell Raises Machine Presses Front Pulldowns Exercise - Biceps Incline Alt DB Curls Machine Curls <SS> Barbell Curls <SS> Standing Cable Curls Sets 2 3 3 2 Sets 4 3 3 2 Sets 4 3 3 4 Reps 4-6 4-6 4-6 4-6 Reps 4-6 4-6 4-6 4-6 Reps 4-6 4-6 4-6 4-6 80 100 450 300 65-70 40 140 220 45 120 80 80