WEEK 1

Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Military Dumbell Press           x x

Seated Side Lateral Raises           x x

Standing Dumbell Front Raise           x x

Bent-over Reverse Flys (Rear Delts)           x x

Dumbell Shrugs           x x

Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Standing E-Z Curls           x x

Seated Dumbell Hammer Curls           x x

E-Z Bar Preacher Curls           x x
Overhead Rope Extensions           x x
Skull Crushers           x x
Close-Grip Pushdowns           x x

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats             x
Lunges         x x x
Leg Curls         x x x
Leg Extension         x x x
Calf Raises         x x x

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Flat Bench Barbell Press           x x
Incline Dumbell Press           x x
Flat Bench Dumbell Flys           x x
Incline Dumbell Flys           x x

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Lat Pull Down           x x
Seated Cable Row           x x
Lying T-Bar Row           x x
Close Grip Pull Down           x x
WEEK 2
Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Military Barbell Press           x x

Standing Side Lateral Raises           x x

Seated Front Raise           x x
Rear Delt Machine           x x
Barbell Shrugs           x x

Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Straight Bar Curls           x x
Standing Dumbell Curls           x x
Reverse Grip E-Z Bar Curls           x x

Single Arm Rope Pushdowns           x x

Seated Overhead Dumbell
Extensions           x x
Reverse Grip Straight Bar
Pushdowns           x x

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats             x
Leg Press         x x x
Stiff Legged Deadlift         x x x
Leg Extension         x x x
Seated Calf Raises         x x x

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Flat Bench Dumbell Press           x x
Incline Barbell Press           x x
Incline Dumbell Press           x x
Pec Deck           x x

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Seated Wide Grip Row           x x
Lat Pull Down           x x
Underhand Rows           x x
One-arm Dumbell Rows           x x

WEEK 3
Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Bent Lateral Raises           x x
Military Dumbell Press           x x

Standing Dumbell Front Raise           x x

Bent-over Reverse Flys (Rear Delts)           x x

Dumbell Shrugs           x x

Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Standing Dumbell Hammer Curls           x x

Standing E-Z Bar Curls           x x
Dumbell Preacher Curls (alternating
arms)           x x
Straight Bar Pushdowns           x x
Skull Crushers           x x
Close-Grip Pushdowns           x x

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats             x
Hack Squat         x x x
Standing Leg Curls         x x x
Leg Extension         x x x
Standing Calf Raises         x x x

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Flat Bench Barbell Press           x x
Incline Barbell Press           x x
Decline Barbell Press           x x
Standing Cable Flys           x x

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Lat Pulldown           x x

Seated One-arm Cable Rows           x x

Wide Grip Pulldown           x x
Lying T-Bar Row           x x

WEEK 4
Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Military Dumbell Press           x x
Seated Side Lateral Raises           x x

Standing Dumbell Front Raise           x x

Bent-over Reverse Flys (Rear Delts)           x x

Dumbell Shrugs           x x

Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Standing E-Z Curls           x x

Seated Dumbell Hammer Curls           x x

E-Z Bar Preacher Curls           x x
Overhead Rope Extensions           x x
Skull Crushers           x x
Close-Grip Pushdowns           x x

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats              
Lunges         x x x
Leg Curls         x x x
Leg Extension         x x x
Calf Raises         x x x

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Flat Bench Barbell Press           x x
Incline Dumbell Press           x x
Flat Bench Dumbell Flys           x x
Incline Dumbell Flys           x x

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Lat Pull Down           x x
Seated Cable Row           x x
Lying T-Bar Row           x x
Close Grip Pull Down           x x

WEEK 5
Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Military Barbell Press           x x

Standing Side Lateral Raises           x x

Seated Front Raise           x x
Rear Delt Machine           x x
Barbell Shrugs           x x

Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Straight Bar Curls           x x
Standing Dumbell Curls           x x

Reverse Grip E-Z Bar Curls           x x

Single Arm Rope Pushdowns           x x

Seated Overhead Dumbell
Extensions           x x
Reverse Grip Straight Bar
Pushdowns           x x

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats              
Leg Press         x x x
Stiff Legged Deadlift         x x x
Leg Extension         x x x
Seated Calf Raises         x x x

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Flat Bench Dumbell Press           x x
Incline Barbell Press           x x
Incline Dumbell Press           x x
Pec Deck           x x

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Seated Wide Grip Row           x x
Lat Pull Down           x x
Underhand Rows           x x
One-arm Dumbell Rows           x x

WEEK 6
Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Bent Lateral Raises           x x
Military Dumbell Press           x x

Standing Dumbell Front Raise           x x

Bent-over Reverse Flys (Rear Delts)           x x
Dumbell Shrugs           x x

Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Standing Dumbell Hammer Curls           x x

Standing E-Z Bar Curls           x x
Dumbell Preacher Curls (alternating
arms)           x x
Straight Bar Pushdowns           x x
Skull Crushers           x x
Close-Grip Pushdowns           x x

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats              
Hack Squat         x x x
Standing Leg Curls         x x x
Leg Extension         x x x
Standing Calf Raises         x x x

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Flat Bench Barbell Press           x x
Incline Barbell Press           x x
Decline Barbell Press           x x
Standing Cable Flys           x x

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Lat Pulldown           x x

Seated One-arm Cable Rows           x x

Wide Grip Pulldown           x x
Lying T-Bar Row           x x

WEEK 7
Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Military Dumbell Press           x x

Seated Side Lateral Raises           x x

Standing Dumbell Front Raise           x x

Bent-over Reverse Flys (Rear Delts)           x x
Dumbell Shrugs           x x

Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Standing E-Z Curls           x x

Seated Dumbell Hammer Curls           x x

E-Z Bar Preacher Curls           x x
Overhead Rope Extensions           x x
Skull Crushers           x x
Close-Grip Pushdowns           x x

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats              
Lunges         x x x
Leg Curls         x x x
Leg Extension         x x x
Calf Raises         x x x

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Flat Bench Barbell Press           x x
Incline Dumbell Press           x x
Flat Bench Dumbell Flys           x x
Incline Dumbell Flys           x x

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Lat Pull Down           x x
Seated Cable Row           x x
Lying T-Bar Row           x x
Close Grip Pull Down           x x

WEEK 8
Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Standing Side Lateral Raises           x x

Seated Front Raise           x x
Rear Delt Machine           x x
Machine Shoulder Press              
Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Straight Bar Curls           x x
Standing Dumbell Curls           x x
Preacher Curl Machine              

Single Arm Rope Pushdowns           x x

Seated Overhead Dumbell
Extensions           x x
Close Grip Pushdowns              

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats             x
Stiff Legged Deadlift         x x x
Leg Extension         x x x
Seated Calf Raises         x x x
Leg Press              

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Flat Bench Dumbell Press             x
Incline Barbell Press             x
Pec Deck              

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Seated Wide Grip Row             x
Lat Pull Down             x
Underhand Rows              
 WEEK 9
Day 1- Shoulders Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7
Bent Lateral Raises           x x

Bent-over Reverse Flys (Rear Delts)           x x

Dumbell Shrugs           x x
Machine Shoulder Press              

Day 2- Biceps and Triceps Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Standing Dumbell Hammer Curls           x x

Standing E-Z Bar Curls           x x
Straight Bar Pushdowns           x x
Skull Crushers           x x
Superset Below

Straight Bar Machine Curls              

Overhead Rope Extensions              

Day 3 - Legs Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Squats             x
Standing Leg Curls         x x x
Leg Extension         x x x
Standing Calf Raises         x x x
Hack Squat              

Day 4 - Chest Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Flat Bench Barbell Press             x
Incline Barbell Press             x
Standing Cable Flys              

Day 5 - Back Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Set 7

Lat Pulldown             x
Seated Cable Rows             x
Lying T-Bar Row