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Month 3
Week 2
Sunday
o 55
o 15
o 55*
o 135*
Monday
o 65
o 20
o 205
o 65
Tuesday
o R/R
Wednesday
o 70
o 25
o 185
Month 2
Week 2
Monday
Chest
65, 50
55*
165*
50, 80
Triceps
45, 35
35
155
90
100
Tuesday
Quads
210*, 60
60*
60*
35
Hams
205
Wednesday
R/R
Thursday
Shoulders
25, 47.5*
20*
40
40
Upper Back
200, 120
135
42.5
Friday
Back
70, 120
50
140*
7.5 (75*???)
Biceps
35*, 35*
25
37.5
25
Week 3
Monday
Chest
70, 52.5
50
170* or 165*
45*
Triceps
40*, 37.5*
27.5
Tuesday
Quads
60, 210
185
60
65
Hams
210
185
Wednesday
R/R
Thursday
Shoulders
25, 42.5
37.5
42.5
20*
Upper Back
205, 100
90
Friday
Back
70*, 130*
110
135*
60
Biceps
35, 35
30
37.5
Week 4
Monday
o Chest
70, 55,
52.5
165
185
175*
o 170
45*
o Triceps
37.5, 32.5
35
160
Tuesday
o Quads
65, 215
55
65
o Hams
210
Wednesday
o R/R
Thursday
o Shoulders
27.5*, 45*
22.5*
45*
o Upper Back
210, 110
140
Friday
o Back/Biceps
Back
80*, 140*
60
130*
60
Biceps
35, 35
27.5
40*