WEEK 1

Day 1 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1        
Barbell Bench Press           x
Tricep pushdown           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Military Shoulder Press           x
Leg Press           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Squats           x
Calf Raises           x

Day 2 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1          
Lat Pulldown           x
Dumbell bicep curl           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Seated Row           x
Hamstring Curls           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts           x
Shoulder Shrugs (dumbell)           x

Day 3 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1          
Barbell Incline Bench Press           x
Tricep rope extension           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Rear Delt Dumbell Fly           x
Leg Press           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Pec Deck           x
Skull Crushers           x
 WEEK 1 (Cont’d)

Day 4 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1          
Lat Pulldown           x
E-Z Bar Bicep Curl           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

One Armed Dumbell Rows           x
Hamstring Curls           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts           x
Preacher Curls           x

Day 5 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1        
Barbell Bench Press           x
Tricep pushdown           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Military Shoulder Press           x
Leg Press           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Squats           x
Calf Raises           x
 WEEK 2

Day 1 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1          
Lat Pulldown           x
Dumbell bicep curl           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Seated Row           x
Hamstring Curls           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts           x
Shoulder Shrugs
(dumbell)           x

Day 2 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1          
Barbell Incline Bench
Press           x
Tricep rope extension           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Rear Delt Dumbell Fly           x
Leg Press           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Pec Deck           x
Skull Crushers           x

Day 3 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1          
Lat Pulldown           x
E-Z Bar Bicep Curl           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

One Armed Dumbell
Rows           x
Hamstring Curls           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts           x
Preacher Curls           x
WEEK 2 (Cont’d)

Day 4 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1          
Barbell Bench Press           x
Tricep pushdown           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Military Shoulder Press           x
Leg Press           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Squats           x
Calf Raises           x

Day 5 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1          
Lat Pulldown           x
Dumbell bicep curl           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Seated Row           x
Hamstring Curls           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts           x
Shoulder Shrugs (dumbell)           x
 WEEK 3

Day 1 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1          
Barbell Incline Bench
Press           x
Tricep rope extension           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Rear Delt Dumbell Fly           x
Leg Press           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Pec Deck           x
Skull Crushers           x

Day 2 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1          
Lat Pulldown           x
E-Z Bar Bicep Curl           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

One Armed Dumbell
Rows           x
Hamstring Curls           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts           x
Preacher Curls           x

Day 3 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1          
Barbell Bench Press           x
Tricep pushdown           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Military Shoulder Press           x
Leg Press           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Squats           x
Calf Raises           x

WEEK 3 (Cont’d)

Day 4 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1          
Lat Pulldown           x
Dumbell bicep curl           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Seated Row           x
Hamstring Curls           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts           x
Shoulder Shrugs (dumbell)           x

Day 5 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1          
Barbell Incline Bench Press           x
Tricep rope extension           x

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Rear Delt Dumbell Fly           x
Leg Press           x

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Pec Deck           x
Skull Crushers           x
 WEEK 4

Day 1 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Lat Pulldown            
E-Z Bar Bicep Curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Underhand Rows            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Preacher Curls            

Day 2 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Dumbell Bench Press            
Tricep pushdown            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Lateral Shoulder Raises            
Leg Press            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Squats            
Calf Raises            

Day 3 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Close Grip Lat Pulldown            
Seated Dumbell Curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Wide Grip Seated Row            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Shoulder Shrugs (Barbell)            
Day 4 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Superset #1            
Dumbell Incline Bench
Press            
Overhead Rope Extension            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Rear Delt Dumbell Fly            
Leg Press            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Cable Crossover Fly            
Front Delt Raises            

Day 5 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Lat Pulldown            
E-Z Bar Bicep Curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Underhand Rows            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Preacher Curls            
 WEEK 5

Day 1 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Dumbell Bench Press            
Tricep pushdown            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Lateral Shoulder Raises            
Leg Press            

Superset #3            
Squats            
Calf Raises            

Day 2 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Close Grip Lat Pulldown            
Seated Dumbell Curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Wide Grip Seated Row            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Shoulder Shrugs
(Barbell)            

Day 3 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Dumbell Incline Bench
Press            
Overhead Rope
Extension            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Rear Delt Dumbell Fly            
Leg Press            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Cable Crossover Fly            
Front Delt Raises            
WEEK 5 (Cont’d)

Day 4 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Lat Pulldown            
E-Z Bar Bicep Curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Underhand Rows            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Preacher Curls            

Day 5 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Dumbell Bench Press            
Tricep pushdown            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Lateral Shoulder Raises            
Leg Press            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Squats            
Calf Raises            
 WEEK 6

Day 1 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Close Grip Lat Pulldown            
Seated Dumbell Curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Wide Grip Seated Row            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Shoulder Shrugs (Barbell)            

Day 2 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Dumbell Incline Bench
Press            
Overhead Rope Extension            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Rear Delt Dumbell Fly            
Leg Press            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Cable Crossover Fly            
Front Delt Raises            
 WEEK 6 (Cont’d)

Day 3 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Lat Pulldown            
E-Z Bar Bicep Curl            

Superset #2            
Underhand Rows            
Hamstring Curls            

Superset #3            
Stiff Legged Deadlifts            
Preacher Curls            

Day 4 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Dumbell Bench Press            
Tricep pushdown            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Lateral Shoulder Raises            
Leg Press            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Squats            
Calf Raises            

Day 5 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Close Grip Lat Pulldown            
Seated Dumbell Curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Wide Grip Seated Row            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Shoulder Shrugs (Barbell)            
 WEEK 7

Day 1 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Barbell Incline Bench
Press            
Tricep rope extension            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Rear Delt Dumbell Fly            
Leg Press            

Superset #3            
Pec Deck            
Skull Crushers            

Day 2 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Lat Pulldown            
E-Z Bar Bicep Curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

One Armed Dumbell
Rows            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Preacher Curls            

Day 3 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Barbell Bench Press            
Tricep pushdown            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Military Shoulder Press            
Leg Press            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Squats            
Calf Raises            
WEEK 7 (Cont’d)
Day 4 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Superset #1            
Lat Pulldown            
Dumbell bicep curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Seated Row            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Shoulder Shrugs (dumbell)            

Day 5 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Barbell Incline Bench Press            
Tricep rope extension            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Rear Delt Dumbell Fly            
Leg Press            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Pec Deck            
Skull Crushers            
WEEK 8

Day 1 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Lat Pulldown            
E-Z Bar Bicep Curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

One Armed Dumbell Rows            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Preacher Curls            

Day 2 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Barbell Bench Press            
Tricep pushdown            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Military Shoulder Press            
Leg Press            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Squats            
Calf Raises            

Day 3 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Lat Pulldown            
Dumbell bicep curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Seated Row            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Shoulder Shrugs (dumbell)            
WEEK 8 (Cont’d)

Day 4 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Barbell Incline Bench Press            
Tricep rope extension            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Rear Delt Dumbell Fly            
Leg Press            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Pec Deck            
Skull Crushers            

Day 5 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Lat Pulldown            
E-Z Bar Bicep Curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

One Armed Dumbell Rows            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Preacher Curls            
 WEEK 9
Day 1 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Superset #1            
Barbell Bench Press            
Tricep pushdown            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Military Shoulder Press            
Leg Press            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Squats            
Calf Raises            

Day 2 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Lat Pulldown            
Dumbell bicep curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Seated Row            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Shoulder Shrugs
(dumbell)            

Day 3 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Barbell Incline Bench
Press            
Tricep rope extension            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Rear Delt Dumbell Fly            
Leg Press            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Pec Deck            
Skull Crushers            

WEEK 9 (Cont’d)
Day 4 - Pull Set 1 Set 2 Set 3 Set 4 Set 5 Set 6
Superset #1            
Lat Pulldown            
E-Z Bar Bicep Curl            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

One Armed Dumbell Rows            
Hamstring Curls            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Stiff Legged Deadlifts            
Preacher Curls            

Day 5 - Push Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Superset #1            
Barbell Bench Press            
Tricep pushdown            

Superset #2 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Military Shoulder Press            
Leg Press            

Superset #3 Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Squats            
Calf Raises