MONDAY

Legs:
lying leg curl 5 6-8
leg press (mid wide) 3 6-8
sited leg curl 3 6-8

squats 4 12-15
leg press (low close) 5 8-10
goblet squats 4 8-10
leg extension 7 8-10
sissy squats/ walking lunges 3 8-10

TUESDAY

Chest:
Incline hammar press 4 6-8
Cable fly (incline bench) 3 8-10
Decline dumbbell fly 2 8
incline smith machine press 7 6-8

WEDNESDAY

Abs/Back:
wide grip pullup 4
V grip lat pulldown 3 6-8
Iso lateral lat pulldown 3 6-8
one arm cable row 3 6-8
bent over row 7 6-8
deadlift 4 6-8

THURSDAY

Calves/Shoulders:
Smith machine shoulder press 4 8-10
Single arm cable raises 4 8
Reverse pec deck fly 3 8
Bent over reverse dumbbell fly 3 8-10
Sited dumbbell side lateral 7 8-10
Smith Machine shrugs 3 8-10
Sited Dumbbell shrugs 3 8-10

Calves/Chest
decline dumbbell press 4 6-8
incline bench cable fly 3 8-10
flat dumbbell fly 2 8
flat dumbbell press 7 6-8

Abs/Back:
Wide Grip Pullup 4
Incline Bench Dumbbell Row 3 6-8
Hammer Row 3 6-8
Cable Row (wide grip) 3 6-8
Lat Pulldown 7 6-8
Rack Pulls 4 6-8

Abs/Arms:
# Standing Barbell Curl 3 8
V bar Pressdown 3 8-10
# Preacher Curls 3 6-8
# Skull Crusher 4 8-10
# Incline Bench Dumbbell Curls 3 6-8
Seated Overhead DB Ext 3 6-8
# Hammer Curls (Rope) 3 8-10
# Rev. Grip Pressdown 7 8-10

ABS/Back:
Wide Grip Pullup 4
V-grip Lat pulldown 3 6-8
Reverse Grip Lat Pulldown 3 6-8
Barbell Bentover Row 3 6-8
Hammer Row 7 6-8
Deadlift 4 6-8

Calves/Shoulders:
Arnold Press 4 8-10
Side lateral Dumbell raise 4 8
Cable Upright Row 3 8
Bent over reverse dumbbell fly 3 8-10
#Combo (Side + Front + Rear) 7 8-10
Barbell shrugs 3 8-10
Dumbbell shrugs 3 8-10

Legs:
Stiffleg Deadlift (close stance) 5 6-8
Single Leg Curl (Lying) 3 6-8
Leg Press (Mid- Wide) 3 6-8

Leg Extension (Close width) 4 12-15

Squats (Shoulder width) 5 8-10
Leg Press (Heel touch- low) 4 8-10
leg extension (Shoulder width) 7 8-10
Smith machine Lunges 3 8-10

Calves/Chest:
Calves/Chest
Low Incline Dumbbell Press 4 6-8
Flat Barbell Press 3 8-10
Decline Dumbbell Fly 2 8
Cable Fly 7 6-8

Abs/Arms:
Single Arm Cable curl 3 8
Reverse Grip Cable Pushdown 3 6-8
Inside Grip Barbell Curl 3 6-8
Seated Overhead DB Ext 4 8-10
Incline Bench Dumbbell Curls 3 6-8
(Outside Grip)
Close Grip Bench Press 3 8-10
Hammer Curl DB 3 8-10
Rope Pushdown 7 8-10