Warmup Sets Working Sets Reps

Day 1 (Chest)
Bench Press 2 4 4-6
Dumbbel Bench Press 0 4 4-6
Incline Barbell Bench Press 0 4 4-6
Cable Flys 0 4 6-8
Pushups 0 4 To Failure
Day 2 (Shoulders)
Barbell Shoulder Press 2 4 4-6
Seated Dumbbell Press 0 4 4-6
Standing Arnold Press 0 4 4-6
Dumbbell Lateral & Front Raise 0 4 6-8
Dumbbell Shrugs 0 4 8-12
Day 3 (Back)
Deadlift 2 4 4-6
Barbell Row 0 4 4-6
T-Bar Row 0 4 4-6
Lat Pulldown 0 4 6-8
Rack Pulls 0 6-8
Day 4 (Arms)
Dumbbell Curls 2 4 5-8 (Each arm)
Hammer Curls 0 4 5-8 (Each arm)
Ez Curl Bar Preacher Curls 0 4 5-8
Rope Pushdowns 0 4 5-8
Lying Dumbbell Skull Crushers 0 4 5-8
Ez Curl bar Wrist Curl 0 4 8-12
Day 5 (Legs)
Squats 2 4 4-6
Leg Press 0 4 4-6
Lunges 0 4 4-6
Hamstring Curls 0 4 6-8
Leg Extensions 0 4 6-8
Calf Raises 0 4 8-10
 Rest

60-90 Seconds
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2 Minutes

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60-90 Seconds
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60-90 Seconds
60-90 Seconds