Workout Program by: Bradley Gatewood

Beginning Measurement Week 4 Measurement Week 7 Measurement Week 10 Measurement

Weight Weight Weight Weight
Body Fat Percentage Body Fat Percentage Body Fat Percentage Body Fat Percentage
Water Percentage Water Percentage Water Percentage Water Percentage
Waist Waist Waist Waist
Left Arm Left Arm Left Arm Left Arm
Right Arm Right Arm Right Arm Right Arm
Left Calf Left Calf Left Calf Left Calf
Right Calf Right Calf Right Calf Right Calf
Neck Neck Neck Neck
Chest Chest Chest Chest
Shoulders Shoulders Shoulders Shoulders
Left Thigh Left Thigh Left Thigh Left Thigh
Right Thigh Right Thigh Right Thigh Right Thigh

Week 2 Measurement Week 5 Measurement Week 8 Measurement Week 11 Measurement

Weight Weight Weight Weight
Body Fat Percentage Body Fat Percentage Body Fat Percentage Body Fat Percentage
Water Percentage Water Percentage Water Percentage Water Percentage
Waist Waist Waist Waist
Left Arm Left Arm Left Arm Left Arm
Right Arm Right Arm Right Arm Right Arm
Left Calf Left Calf Left Calf Left Calf
Right Calf Right Calf Right Calf Right Calf
Neck Neck Neck Neck
Chest Chest Chest Chest
Shoulders Shoulders Shoulders Shoulders
Left Thigh Left Thigh Left Thigh Left Thigh
Right Thigh Right Thigh Right Thigh Right Thigh

Week 3 Measurement Week 6 Measurement Week 9 Measurement Week 12 Measurement

Weight Weight Weight Weight
Body Fat Percentage Body Fat Percentage Body Fat Percentage Body Fat Percentage
Water Percentage Water Percentage Water Percentage Water Percentage
Waist Waist Waist Waist
Left Arm Left Arm Left Arm Left Arm
Right Arm Right Arm Right Arm Right Arm
Left Calf Left Calf Left Calf Left Calf
Right Calf Right Calf Right Calf Right Calf
Neck Neck Neck Neck
Chest Chest Chest Chest
Shoulders Shoulders Shoulders Shoulders
Left Thigh Left Thigh Left Thigh Left Thigh
Right Thigh Right Thigh Right Thigh Right Thigh
 Monday - Upper Body A Set 1 Set 2 Set 3 Notes
Exercise Goal Rest between sets Weight Reps Reps Reps
Bench Press 3 Sets of 6-8 Reps 2-3 minutes
T-Bar Rows 3 Sets of 6-8 Reps 2-3 minutes
Incline Dumbbell Press 3 Sets of 8-10 Reps 1-2 minutes
Lat Pull-Downs 3 Sets of 8-10 Reps 1-2 minutes
Lateral Raises 2 Sets of 10-12 Reps 1 Minute X
Triceps Press-Downs 2 Sets of 10-12 Reps 1 Minute X
Dumbbell Curls 2 Sets of 10-12 Reps 1 Minute X

Tuesday - Lower Body A Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Deadlifts 3 Sets of 6-8 Reps 2-3 minutes
Leg Press 3 Sets of 10-12 Reps 1-2 minutes
Seated Leg Curls 3 Sets of 8-10 Reps 1-2 minutes
Standing Calf Raises 3 Sets of 6-8 Reps 1-2 minutes
Hanging Leg Raises 3 Sets of 8-15 Reps 1 Minute

Thursday - Upper Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Pull-Ups 3 Sets of 6-8 Reps 2-3 minutes
Barbell Shoulder Press 3 Sets of 6-8 Reps 2-3 minutes
Seated Cable Row 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Bench Press 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Flyes 2 Sets of 10-12 Reps 1 Minute X
Barbell Curls 2 Sets of 10-12 Reps 1 Minute X
Skull Crushers 2 Sets of 10-12 Reps 1 Minute X

Friday - Lower Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Squats 3 Sets of 6-8 Reps 2-3 minutes
Lunges 3 Sets of 8-10 Reps 1-2 minutes
Laying Leg Curls 3 Sets of 10-12 Reps 1-2 minutes
Seated Calf Raises 3 Sets of 10-12 Reps 1-2 minutes
Weighted Crunch 3 Sets of 8-15 Reps 1 Minute
 Monday - Upper Body A Set 1 Set 2 Set 3 Notes
Exercise Goal Rest between sets Weight Reps Reps Reps
Bench Press 3 Sets of 6-8 Reps 2-3 minutes
T-Bar Rows 3 Sets of 6-8 Reps 2-3 minutes
Incline Dumbbell Press 3 Sets of 8-10 Reps 1-2 minutes
Lat Pull-Downs 3 Sets of 8-10 Reps 1-2 minutes
Lateral Raises 2 Sets of 10-12 Reps 1 Minute X
Triceps Press-Downs 2 Sets of 10-12 Reps 1 Minute X
Dumbbell Curls 2 Sets of 10-12 Reps 1 Minute X

Tuesday - Lower Body A Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Deadlifts 3 Sets of 6-8 Reps 2-3 minutes
Leg Press 3 Sets of 10-12 Reps 1-2 minutes
Kneeling Leg Curls 3 Sets of 8-10 Reps 1-2 minutes
Leg Press Calf Raises 3 Sets of 6-8 Reps 1-2 minutes
Hanging Leg Raises 3 Sets of 8-15 Reps 1 Minute

Thursday - Upper Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Pull-Ups 3 Sets of 6-8 Reps 2-3 minutes
Barbell Shoulder Press 3 Sets of 6-8 Reps 2-3 minutes
Seated Cable Row 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Bench Press 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Flyes 2 Sets of 10-12 Reps 1 Minute X
Barbell Curls 2 Sets of 10-12 Reps 1 Minute X
Skull Crushers 2 Sets of 10-12 Reps 1 Minute X

Friday - Lower Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Squats 3 Sets of 6-8 Reps 2-3 minutes
Dumbbell Lunges 3 Sets of 8-10 Reps 1-2 minutes
Laying Leg Curls 3 Sets of 10-12 Reps 1-2 minutes
Seated Calf Raises 3 Sets of 10-12 Reps 1-2 minutes
Weighted Crunch 3 Sets of 8-15 Reps 1 Minute
 Monday - Upper Body A Set 1 Set 2 Set 3 Notes
Exercise Goal Rest between sets Weight Reps Reps Reps
Bench Press 3 Sets of 6-8 Reps 2-3 minutes
T-Bar Rows 3 Sets of 6-8 Reps 2-3 minutes
Incline Dumbbell Press 3 Sets of 8-10 Reps 1-2 minutes
Lat Pull-Downs 3 Sets of 8-10 Reps 1-2 minutes
Lateral Raises 2 Sets of 10-12 Reps 1 Minute X
Triceps Press-Downs 2 Sets of 10-12 Reps 1 Minute X
Dumbbell Curls 2 Sets of 10-12 Reps 1 Minute X

Tuesday - Lower Body A Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Deadlifts 3 Sets of 6-8 Reps 2-3 minutes
Leg Press 3 Sets of 10-12 Reps 1-2 minutes
Kneeling Leg Curls 3 Sets of 8-10 Reps 1-2 minutes
Leg Press Calf Raises 3 Sets of 6-8 Reps 1-2 minutes
Hanging Leg Raises 3 Sets of 8-15 Reps 1 Minute -

Thursday - Upper Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Pull-Ups 3 Sets of 6-8 Reps 2-3 minutes
Barbell Shoulder Press 3 Sets of 6-8 Reps 2-3 minutes
Seated Cable Row 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Bench Press 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Flyes 2 Sets of 10-12 Reps 1 Minute X
Barbell Curls 2 Sets of 10-12 Reps 1 Minute X
Skull Crushers 2 Sets of 10-12 Reps 1 Minute X

Friday - Lower Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Squats 3 Sets of 6-8 Reps 2-3 minutes
Dumbbell Lunges 3 Sets of 8-10 Reps 1-2 minutes
Laying Leg Curls 3 Sets of 10-12 Reps 1-2 minutes
Seated Calf Raises 3 Sets of 10-12 Reps 1-2 minutes
Weighted Crunch 3 Sets of 8-15 Reps 1 Minute
 Monday - Upper Body A Set 1 Set 2 Set 3 Notes
Exercise Goal Rest between sets Weight Reps Reps Reps
Bench Press 3 Sets of 6-8 Reps 2-3 minutes
T-Bar Rows 3 Sets of 6-8 Reps 2-3 minutes
Incline Dumbbell Press 3 Sets of 8-10 Reps 1-2 minutes
Lat Pull-Downs 3 Sets of 8-10 Reps 1-2 minutes
Lateral Raises 2 Sets of 10-12 Reps 1 Minute X
Triceps Press-Downs 2 Sets of 10-12 Reps 1 Minute X
Dumbbell Curls 2 Sets of 10-12 Reps 1 Minute X

Tuesday - Lower Body A Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Deadlifts 3 Sets of 6-8 Reps 2-3 minutes
Leg Press 3 Sets of 10-12 Reps 1-2 minutes
Kneeling Leg Curls 3 Sets of 8-10 Reps 1-2 minutes
Leg Press Calf Raises 3 Sets of 6-8 Reps 1-2 minutes
Hanging Leg Raises 3 Sets of 8-15 Reps 1 Minute -

Thursday - Upper Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Pull-Ups 3 Sets of 6-8 Reps 2-3 minutes
Barbell Shoulder Press 3 Sets of 6-8 Reps 2-3 minutes
Seated Cable Row 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Bench Press 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Flyes 2 Sets of 10-12 Reps 1 Minute X
Barbell Curls 2 Sets of 10-12 Reps 1 Minute X
Skull Crushers 2 Sets of 10-12 Reps 1 Minute X

Friday - Lower Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Squats 3 Sets of 6-8 Reps 2-3 minutes
Dumbbell Lunges 3 Sets of 8-10 Reps 1-2 minutes
Laying Leg Curls 3 Sets of 10-12 Reps 1-2 minutes
Seated Calf Raises 3 Sets of 10-12 Reps 1-2 minutes
Weighted Crunch 3 Sets of 8-15 Reps 1 Minute
 Monday - Upper Body A Set 1 Set 2 Set 3 Notes
Exercise Goal Rest between sets Weight Reps Reps Reps
Bench Press 3 Sets of 6-8 Reps 2-3 minutes
T-Bar Rows 3 Sets of 6-8 Reps 2-3 minutes
Incline Dumbbell Press 3 Sets of 8-10 Reps 1-2 minutes
Lat Pull-Downs 3 Sets of 8-10 Reps 1-2 minutes
Lateral Raises 2 Sets of 10-12 Reps 1 Minute X
Triceps Press-Downs 2 Sets of 10-12 Reps 1 Minute X
Dumbbell Curls 2 Sets of 10-12 Reps 1 Minute X

Tuesday - Lower Body A Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Deadlifts 3 Sets of 6-8 Reps 2-3 minutes
Leg Press 3 Sets of 10-12 Reps 1-2 minutes
Kneeling Leg Curls 3 Sets of 8-10 Reps 1-2 minutes
Leg Press Calf Raises 3 Sets of 6-8 Reps 1-2 minutes
Hanging Leg Raises 3 Sets of 8-15 Reps 1 Minute -

Thursday - Upper Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Pull-Ups 3 Sets of 6-8 Reps 2-3 minutes
Barbell Shoulder Press 3 Sets of 6-8 Reps 2-3 minutes
Seated Cable Row 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Bench Press 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Flyes 2 Sets of 10-12 Reps 1 Minute X
Barbell Curls 2 Sets of 10-12 Reps 1 Minute X
Skull Crushers 2 Sets of 10-12 Reps 1 Minute X

Friday - Lower Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Squats 3 Sets of 6-8 Reps 2-3 minutes
Dumbbell Lunges 3 Sets of 8-10 Reps 1-2 minutes
Laying Leg Curls 3 Sets of 10-12 Reps 1-2 minutes
Seated Calf Raises 3 Sets of 10-12 Reps 1-2 minutes
Weighted Crunch 3 Sets of 8-15 Reps 1 Minute
 Monday - Upper Body A Set 1 Set 2 Set 3 Notes
Exercise Goal Rest between sets Weight Reps Reps Reps
Bench Press 3 Sets of 6-8 Reps 2-3 minutes
T-Bar Rows 3 Sets of 6-8 Reps 2-3 minutes
Incline Dumbbell Press 3 Sets of 8-10 Reps 1-2 minutes
Lat Pull-Downs 3 Sets of 8-10 Reps 1-2 minutes
Lateral Raises 2 Sets of 10-12 Reps 1 Minute X
Triceps Press-Downs 2 Sets of 10-12 Reps 1 Minute X
Dumbbell Curls 2 Sets of 10-12 Reps 1 Minute X

Tuesday - Lower Body A Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Deadlifts 3 Sets of 6-8 Reps 2-3 minutes
Leg Press 3 Sets of 10-12 Reps 1-2 minutes
Kneeling Leg Curls 3 Sets of 8-10 Reps 1-2 minutes
Leg Press Calf Raises 3 Sets of 6-8 Reps 1-2 minutes
Hanging Leg Raises 3 Sets of 8-15 Reps 1 Minute -

Thursday - Upper Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Pull-Ups 3 Sets of 6-8 Reps 2-3 minutes
Barbell Shoulder Press 3 Sets of 6-8 Reps 2-3 minutes
Seated Cable Row 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Bench Press 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Flyes 2 Sets of 10-12 Reps 1 Minute X
Barbell Curls 2 Sets of 10-12 Reps 1 Minute X
Skull Crushers 2 Sets of 10-12 Reps 1 Minute X

Friday - Lower Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Squats 3 Sets of 6-8 Reps 2-3 minutes
Dumbbell Lunges 3 Sets of 8-10 Reps 1-2 minutes
Laying Leg Curls 3 Sets of 10-12 Reps 1-2 minutes
Seated Calf Raises 3 Sets of 10-12 Reps 1-2 minutes
Weighted Crunch 3 Sets of 8-15 Reps 1 Minute
 Monday - Upper Body A Set 1 Set 2 Set 3 Notes
Exercise Goal Rest between sets Weight Reps Reps Reps
Bench Press 3 Sets of 6-8 Reps 2-3 minutes
T-Bar Rows 3 Sets of 6-8 Reps 2-3 minutes
Incline Dumbbell Press 3 Sets of 8-10 Reps 1-2 minutes
Lat Pull-Downs 3 Sets of 8-10 Reps 1-2 minutes
Lateral Raises 2 Sets of 10-12 Reps 1 Minute X
Triceps Press-Downs 2 Sets of 10-12 Reps 1 Minute X
Dumbbell Curls 2 Sets of 10-12 Reps 1 Minute X

Tuesday - Lower Body A Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Deadlifts 3 Sets of 6-8 Reps 2-3 minutes
Leg Press 3 Sets of 10-12 Reps 1-2 minutes
Kneeling Leg Curls 3 Sets of 8-10 Reps 1-2 minutes
Leg Press Calf Raises 3 Sets of 6-8 Reps 1-2 minutes
Hanging Leg Raises 3 Sets of 8-15 Reps 1 Minute -

Thursday - Upper Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Pull-Ups 3 Sets of 6-8 Reps 2-3 minutes
Barbell Shoulder Press 3 Sets of 6-8 Reps 2-3 minutes
Seated Cable Row 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Bench Press 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Flyes 2 Sets of 10-12 Reps 1 Minute X
Barbell Curls 2 Sets of 10-12 Reps 1 Minute X
Skull Crushers 2 Sets of 10-12 Reps 1 Minute X

Friday - Lower Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Squats 3 Sets of 6-8 Reps 2-3 minutes
Dumbbell Lunges 3 Sets of 8-10 Reps 1-2 minutes
Laying Leg Curls 3 Sets of 10-12 Reps 1-2 minutes
Seated Calf Raises 3 Sets of 10-12 Reps 1-2 minutes
Weighted Crunch 3 Sets of 8-15 Reps 1 Minute
 Monday - Upper Body A Set 1 Set 2 Set 3 Notes
Exercise Goal Rest between sets Weight Reps Reps Reps
Bench Press 3 Sets of 6-8 Reps 2-3 minutes
T-Bar Rows 3 Sets of 6-8 Reps 2-3 minutes
Incline Dumbbell Press 3 Sets of 8-10 Reps 1-2 minutes
Lat Pull-Downs 3 Sets of 8-10 Reps 1-2 minutes
Lateral Raises 2 Sets of 10-12 Reps 1 Minute X
Triceps Press-Downs 2 Sets of 10-12 Reps 1 Minute X
Dumbbell Curls 2 Sets of 10-12 Reps 1 Minute X

Tuesday - Lower Body A Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Deadlifts 3 Sets of 6-8 Reps 2-3 minutes
Leg Press 3 Sets of 10-12 Reps 1-2 minutes
Kneeling Leg Curls 3 Sets of 8-10 Reps 1-2 minutes
Leg Press Calf Raises 3 Sets of 6-8 Reps 1-2 minutes
Hanging Leg Raises 3 Sets of 8-15 Reps 1 Minute -

Thursday - Upper Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Pull-Ups 3 Sets of 6-8 Reps 2-3 minutes
Barbell Shoulder Press 3 Sets of 6-8 Reps 2-3 minutes
Seated Cable Row 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Bench Press 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Flyes 2 Sets of 10-12 Reps 1 Minute X
Barbell Curls 2 Sets of 10-12 Reps 1 Minute X
Skull Crushers 2 Sets of 10-12 Reps 1 Minute X

Friday - Lower Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Squats 3 Sets of 6-8 Reps 2-3 minutes
Dumbbell Lunges 3 Sets of 8-10 Reps 1-2 minutes
Laying Leg Curls 3 Sets of 10-12 Reps 1-2 minutes
Seated Calf Raises 3 Sets of 10-12 Reps 1-2 minutes
Weighted Crunch 3 Sets of 8-15 Reps 1 Minute
 Monday - Upper Body A Set 1 Set 2 Set 3 Notes
Exercise Goal Rest between sets Weight Reps Reps Reps
Bench Press 3 Sets of 6-8 Reps 2-3 minutes
T-Bar Rows 3 Sets of 6-8 Reps 2-3 minutes
Incline Dumbbell Press 3 Sets of 8-10 Reps 1-2 minutes
Lat Pull-Downs 3 Sets of 8-10 Reps 1-2 minutes
Lateral Raises 2 Sets of 10-12 Reps 1 Minute X
Triceps Press-Downs 2 Sets of 10-12 Reps 1 Minute X
Dumbbell Curls 2 Sets of 10-12 Reps 1 Minute X

Tuesday - Lower Body A Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Deadlifts 3 Sets of 6-8 Reps 2-3 minutes
Leg Press 3 Sets of 10-12 Reps 1-2 minutes
Kneeling Leg Curls 3 Sets of 8-10 Reps 1-2 minutes
Leg Press Calf Raises 3 Sets of 6-8 Reps 1-2 minutes
Hanging Leg Raises 3 Sets of 8-15 Reps 1 Minute -

Thursday - Upper Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Pull-Ups 3 Sets of 6-8 Reps 2-3 minutes
Barbell Shoulder Press 3 Sets of 6-8 Reps 2-3 minutes
Seated Cable Row 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Bench Press 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Flyes 2 Sets of 10-12 Reps 1 Minute X
Barbell Curls 2 Sets of 10-12 Reps 1 Minute X
Skull Crushers 2 Sets of 10-12 Reps 1 Minute X

Friday - Lower Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Squats 3 Sets of 6-8 Reps 2-3 minutes
Dumbbell Lunges 3 Sets of 8-10 Reps 1-2 minutes
Laying Leg Curls 3 Sets of 10-12 Reps 1-2 minutes
Seated Calf Raises 3 Sets of 10-12 Reps 1-2 minutes
Weighted Crunch 3 Sets of 8-15 Reps 1 Minute
 Monday - Upper Body A Set 1 Set 2 Set 3 Notes
Exercise Goal Rest between sets Weight Reps Reps Reps
Bench Press 3 Sets of 6-8 Reps 2-3 minutes
T-Bar Rows 3 Sets of 6-8 Reps 2-3 minutes
Incline Dumbbell Press 3 Sets of 8-10 Reps 1-2 minutes
Lat Pull-Downs 3 Sets of 8-10 Reps 1-2 minutes
Lateral Raises 2 Sets of 10-12 Reps 1 Minute X
Triceps Press-Downs 2 Sets of 10-12 Reps 1 Minute X
Dumbbell Curls 2 Sets of 10-12 Reps 1 Minute X

Tuesday - Lower Body A Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Deadlifts 3 Sets of 6-8 Reps 2-3 minutes
Leg Press 3 Sets of 10-12 Reps 1-2 minutes
Kneeling Leg Curls 3 Sets of 8-10 Reps 1-2 minutes
Leg Press Calf Raises 3 Sets of 6-8 Reps 1-2 minutes
Hanging Leg Raises 3 Sets of 8-15 Reps 1 Minute -

Thursday - Upper Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Pull-Ups 3 Sets of 6-8 Reps 2-3 minutes
Barbell Shoulder Press 3 Sets of 6-8 Reps 2-3 minutes
Seated Cable Row 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Bench Press 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Flyes 2 Sets of 10-12 Reps 1 Minute X
Barbell Curls 2 Sets of 10-12 Reps 1 Minute X
Skull Crushers 2 Sets of 10-12 Reps 1 Minute X

Friday - Lower Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Squats 3 Sets of 6-8 Reps 2-3 minutes
Dumbbell Lunges 3 Sets of 8-10 Reps 1-2 minutes
Laying Leg Curls 3 Sets of 10-12 Reps 1-2 minutes
Seated Calf Raises 3 Sets of 10-12 Reps 1-2 minutes
Weighted Crunch 3 Sets of 8-15 Reps 1 Minute
 Monday - Upper Body A Set 1 Set 2 Set 3 Notes
Exercise Goal Rest between sets Weight Reps Reps Reps
Bench Press 3 Sets of 6-8 Reps 2-3 minutes
T-Bar Rows 3 Sets of 6-8 Reps 2-3 minutes
Incline Dumbbell Press 3 Sets of 8-10 Reps 1-2 minutes
Lat Pull-Downs 3 Sets of 8-10 Reps 1-2 minutes
Lateral Raises 2 Sets of 10-12 Reps 1 Minute X
Triceps Press-Downs 2 Sets of 10-12 Reps 1 Minute X
Dumbbell Curls 2 Sets of 10-12 Reps 1 Minute X

Tuesday - Lower Body A Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Deadlifts 3 Sets of 6-8 Reps 2-3 minutes
Leg Press 3 Sets of 10-12 Reps 1-2 minutes
Kneeling Leg Curls 3 Sets of 8-10 Reps 1-2 minutes
Leg Press Calf Raises 3 Sets of 6-8 Reps 1-2 minutes
Hanging Leg Raises 3 Sets of 8-15 Reps 1 Minute -

Thursday - Upper Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Pull-Ups 3 Sets of 6-8 Reps 2-3 minutes
Barbell Shoulder Press 3 Sets of 6-8 Reps 2-3 minutes
Seated Cable Row 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Bench Press 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Flyes 2 Sets of 10-12 Reps 1 Minute X
Barbell Curls 2 Sets of 10-12 Reps 1 Minute X
Skull Crushers 2 Sets of 10-12 Reps 1 Minute X

Friday - Lower Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Squats 3 Sets of 6-8 Reps 2-3 minutes
Dumbbell Lunges 3 Sets of 8-10 Reps 1-2 minutes
Laying Leg Curls 3 Sets of 10-12 Reps 1-2 minutes
Seated Calf Raises 3 Sets of 10-12 Reps 1-2 minutes
Weighted Crunch 3 Sets of 8-15 Reps 1 Minute
 Monday - Upper Body A Set 1 Set 2 Set 3 Notes
Exercise Goal Rest between sets Weight Reps Reps Reps
Bench Press 3 Sets of 6-8 Reps 2-3 minutes
T-Bar Rows 3 Sets of 6-8 Reps 2-3 minutes
Incline Dumbbell Press 3 Sets of 8-10 Reps 1-2 minutes
Lat Pull-Downs 3 Sets of 8-10 Reps 1-2 minutes
Lateral Raises 2 Sets of 10-12 Reps 1 Minute X
Triceps Press-Downs 2 Sets of 10-12 Reps 1 Minute X
Dumbbell Curls 2 Sets of 10-12 Reps 1 Minute X

Tuesday - Lower Body A Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Deadlifts 3 Sets of 6-8 Reps 2-3 minutes
Leg Press 3 Sets of 10-12 Reps 1-2 minutes
Kneeling Leg Curls 3 Sets of 8-10 Reps 1-2 minutes
Leg Press Calf Raises 3 Sets of 6-8 Reps 1-2 minutes
Hanging Leg Raises 3 Sets of 8-15 Reps 1 Minute -

Thursday - Upper Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Pull-Ups 3 Sets of 6-8 Reps 2-3 minutes
Barbell Shoulder Press 3 Sets of 6-8 Reps 2-3 minutes
Seated Cable Row 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Bench Press 3 Sets of 8-10 Reps 1-2 minutes
Dumbbell Flyes 2 Sets of 10-12 Reps 1 Minute X
Barbell Curls 2 Sets of 10-12 Reps 1 Minute X
Skull Crushers 2 Sets of 10-12 Reps 1 Minute X

Friday - Lower Body B Set 1 Set 2 Set 3

Exercise Goal Rest between sets Weight Reps Reps Reps
Squats 3 Sets of 6-8 Reps 2-3 minutes
Dumbbell Lunges 3 Sets of 8-10 Reps 1-2 minutes
Laying Leg Curls 3 Sets of 10-12 Reps 1-2 minutes
Seated Calf Raises 3 Sets of 10-12 Reps 1-2 minutes
Weighted Crunch 3 Sets of 8-15 Reps 1 Minute
Notes