Day 1

*Chest *

Dumbbell Press (left side) / Cable Press (right side); 3 sets of 7-10

10 deg. Incline Dumbbell Press / 10 deg. Cable Press; 3 sets of 7-10

Cable Flyes ( front of body ) ; 3 sets of 7-10

*Arms *

Dumbbell Curl; 3 sets of 8-12

Dumbbell Skull Crushers; 3 sets of 8-12

Cable Curls; 3 sets of 8-12

Cable Press Downs; 3 sets of 8-12

*Shoulders *

Dumbbell Shoulder Press / Cable -Belt raises; 3 sets of 7-10

Bent-Over Reverse Flies (free weight & cable); 3 sets of 7-10

Day 2

*Legs *

Barbell Squats; 4 sets of 4-6

Leg Press; 3 sets of 4 – 6

Leg Extensions; 3 sets of 7-10

Lying Leg Curls; 3 sets of 7-10

*Abs*

Weighted Sit-Ups; 4 sets of 20

Weighted Rope Crunches 4 sets of 20

*Back*

Hyperextensions (Back Extensions); 3 sets of 12

Dumbbell / Cable & Belt Shrugs; 3 sets of 10 to 12

Single-Arm Dumbbell Row ; 3 sets of 10-12

Deadlifts ?
Day 3

REST !!!

Day 4

*Chest*

Dumbbell Press (left side) / Cable Press (right side)

10 deg. Decline Dumbbell Press; 3 sets of 7-10

Lat machine 3 sets of 7-10

*Arms *

E-Z Bar Curl; 3 Sets of 8-10

Dumbbell Skull Crushers; 3 Sets of 8-10

Concentration Curls; 3 Sets of 8-10

Cable Press Downs; 3 Sets of 8-10

*Shoulders *

Dumbbell Shoulder Press / Cable -Belt raises;

Bent-Over Reverse Flies (free weight & cable);

Day 5

*Legs *

Leg Press; 3 sets of 10

Leg Extensions; 3 sets of 10

Lying Leg Curls; 3 sets of 10

*Abs*

Machine Crunches

Weighted Sit-Ups; 4 sets of 20

Weighted Rope Crunches 4 sets of 20

*Back*

Deadlifts ; 3 sets of 7-10

Bent Over Barbell Rows; 3 sets of 7-10

Cable Crosses ; 3 sets of 7-10

Day 6
REST !!!

Alternate Weeks for more Weight , less reps , and less weight , more
reps .