SHOULDERS & TRAPS

Set Shoulders

Week 1
Rest After
Set

Rep
Range Weight Reps

1st Overhead Barbell Press

8 to 12

2nd Overhead Barbell Press

8 to 12

3rd Overhead Barbell Press

8 to 12

4th Overhead Dumbbell Press

8 to 12

5th Overhead Dumbbell Press

8 to 12

6th Dumbbell Lateral Raises

8 to 12

7th Dumbbell Lateral Raises

8 to 12

8th Dumbbell Front Raises

Set Traps

Week 2

8 to 12
Rest After
Rep
Set
Range Weight

Weight

1st Shrugs

8 to 12

2nd Shrugs

8 to 12

3rd Shrugs

8 to 12

4th Shrugs

8 to 12

Reps

Weight

Week 3

Week 4

Week 5

Week 6

Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Reps

Weight

Weight

Weight

Weight

Reps

Reps

Reps

Reps

Week 7

Week 8

Week 9

Week 10

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight

Weight

Weight

Weight

Reps

Reps

Reps

Reps

LEGS
Set Legs

Rest
After
Set

Week 1
Rep
Range Weight Reps

1st

Squats

8 to 12

2nd

Squats

8 to 12

3rd

Leg Press

8 to 12

4th

Leg Press

8 to 12

5th

Stiff Leg Deadlifts

8 to 12

6th

Stiff Leg Deadlifts

8 to 12

7th

Leg Extensions

8 to 12

8th

Leg Curls

8 to 12

Set

Calves

3
Rest
After
Set

9th

Calf Raises

8 to 12

10th Calf Raises

8 to 12

11th Calf Raises

Rep
Range Weight Reps

done! 8 to 12

Week 2
Weight Reps

Weight Reps

Week 3

Week 4

Week 5

Week 6

Week 7

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Week 8

Week 9

Week 10

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

TRICEPS, BICEPS, & FOREARMSRest

After
Set
Set Triceps

Week 1
Rep
Range Weight Reps

1st

Tricep Cable Push Downs

8 to 12

2nd Tricep Cable Push Downs

8 to 12

3rd

Tricep Cable Push Downs

8 to 12

4th

Cable Bent-Over Triceps Extensions

8 to 12

5th

Cable Bent-Over Triceps Extensions

8 to 12

6th

Cable Bent-Over Triceps Extensions

8 to 12

7th

Decline Tricep Extensions

8 to 12

8th

Decline Tricep Extensions

3
Rest
After
Set

8 to 12

Cable Preacher Curls

8 to 12

2nd Cable Preacher Curls

8 to 12

3rd

Cable Preacher Curls

8 to 12

4th

Seated Incline Dumbbell Curls

8 to 12

5th

Seated Incline Dumbbell Curls

8 to 12

6th

Seated Incline Dumbbell Curls

8 to 12

7th

Concentration Curls

8 to 12

8th

Concentration Curls

2
Rest
After
Set

8 to 12

1st Barbell Wrist Curls

8 to 12

2nd Barbell Wrist Curls

done!

8 to 12

Set Biceps
1st

Set Forearms

Rep
Range Weight Reps

Rep
Range Weight Reps

Week 2
Weight

Weight

Weight

Week 3

Week 4

Week 5

Week 6

Week 7

Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight

Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight

Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight

Week 8

Week 9

Week 10

Reps

Weight Reps

Weight Reps

Weight Reps

Reps

Weight Reps

Weight Reps

Weight Reps

Reps

Weight Reps

Weight Reps

Weight Reps

BACK
Set Back

Rest
After
Set

Week 1
Rep
Range Weight Reps

1st

Deadlift

4 to 6

2nd

Deadlift

4 to 6

3rd

Deadlift

4 to 6

4th

Seated Cable Rows

8 to 12

5th

Seated Cable Rows

8 to 12

6th

Seated Cable Rows

8 to 12

7th

Unilateral One-arm Dumbbell Rows

8 to 12

8th

Unilateral One-arm Dumbbell Rowsdone!

8 to 12

Week 2
Weight Reps

Week 3

Week 4

Week 5

Week 6

Week 7

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Week 8

Week 9

Week 10

Weight Reps

Weight Reps

Weight Reps

CHEST & ABS

Set Chest

Rest
After
Set

Week 1
Rep
Range Weight Reps

1st

Flat Barbell Bench Press

8 to 12

2nd

Flat Barbell Bench Press

8 to 12

3rd

Deep Dips

8 to 12

4th

Deep Dips

8 to 12

5th

Decline Dumbbell Bench Press

8 to 12

6th

Decline Dumbbell Bench Press

8 to 12

7th

Incline Barbell Bench Press

8 to 12

8th

Incline Barbell Bench Press

8 to 12

Set

Abs

3
Rest
After
Set

1st

Hanging Leg Raises

8 to 12

2nd

Hanging Leg Raises

8 to 12

3rd

Weighted Reverse Crunches

8 to 12

4th

Weighted Reverse Crunches

8 to 12

5th

Kneeling Cable Crunches

8 to 12

6th

Kneeling Cable Crunches

Rep
Range Weight Reps

done! 8 to 12

Week 2
Weight

Weight

Week 3

Week 4

Week 5

Week 6

Week 7

Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight

Reps

Weight Reps

Weight Reps

Weight Reps

Weight Reps

Weight

Week 8

Week 9

Week 10

Reps

Weight Reps

Weight Reps

Weight Reps

Reps

Weight Reps

Weight Reps

Weight Reps