A

BENCH PRESS BB
INCL. BENCH PRESS DB
DIP
PULL OVER
SS
DB FLYES'S
INV. ROWING
DB ROWING
PULL UP
ROPE PULLDOWN
SS
DB BENT'S FLYE'S
ABD 2 TRIPLE

4X8/6
3X8/6
2XMAX
2X12
4X8/6
3X8/6
2XMAX
2X12

SQUAT
LUNGE
LEG PRESS
LEG EXT
SS
LEG CURL
RDL
GOODMORNING
ABD 3 TRIPLE

4X8/6
3X8/6 EACH
2XMAX
2X12
4X8/6
3X8/6
C

PUSH PRESS
ARNOLD'S PRESS
UPRIGHT ROW DB
SS
LATERAL FLYE'S
CHIN UP
KAMBERED BB CURL

4X8/6
3X8/6
2X12
2X8/6
2X8/6

 DB ALTERNATECURL
SS
ROPE CURL HAMMER
BENCH PRESS FOR TRIC
SKULL CRUSH
DB TRICEP'S EXT.
SS
ROPE PUSHDOWN
ABD 3 TRIPLE

2X12
2X8/6
2X8/6
2X12

A1
BB ROWING
PULLEY
PULL UP
ROPE PULLDOWN
SS
HY PULL
BENCH PRESS DB
INCL. BENCH PRESS BB
DIP
PULL OVER
SS
DB FLYES'S
ABD 2 TRIPLE

4X8/6
3X8/6
2XMAX
2X12
4X8/6
3X8/6
2XMAX
2X12

B1
DEADLIFT
IPEREXTENSION
LEG CURL
SS
LEG EXTENSION
FRONT SQUAT
STEP UP
LEG PRESS
ABD 3 TRIPLE

4X8/6
3X15
2X12
4X8/6
3X8/6 EACH
2XMAX

C1
PUSH PRESS
ARNOLD'S PRESS
UPRIGHT ROW DB
SS
LATERAL FLYE'S
CHIN UP
KAMBERED BB CURL
DB ALTERNATECURL
SS
ROPE CURL HAMMER
BENCH PRESS FOR TRIC
SKULL CRUSH
DB TRICEP'S EXT.
SS
ROPE PUSHDOWN
ABD 3 TRIPLE

4X8/6
3X8/6
2X12
2X8/6
2X8/6
2X12
2X8/6
2X8/6
2X12