Monday - Arms

Biceps

ExerciseSetsReps

Barbell Curl420, 15, 12, 10

Dumbbell Curl315, 12, 10

Concentration Curl315, 12, 10

Triceps

ExerciseSetsReps

Lying Tricep Extension415, 12, 10, 10

Rope Pushdown315, 12, 10

Dumbbell Extension315, 12, 10

Tuesday - Legs

Quads, Hamstrings and Glutes

ExerciseSetsReps

Squats420, 15, 12, 10

Leg Press315, 12, 10

Leg Extension320, 15, 12

Leg Curl420, 15, 12, 10

Straight Leg Deadlifts315, 12, 10

Calves

ExerciseSetsReps

Seated Calf Raise315, 12, 10

Standing Calf Raise320, 15, 12

Wednesday - Chest

Chest

ExerciseSetsReps

Incline Dumbbell Press415, 12, 12, 10

Flat Dumbbell Press315, 12, 10

Decline Dumbbell Press315, 12, 10

Cable Crossovers212

Incline Flys212

Thursday - back

Back

ExerciseSetsReps

Smith Machine Barbell Row415, 12, 10, 10

Bent Over Dumbbell Rows315, 12, 10

Wide Grip Pulldown315, 12, 10

Seated Rowing315, 12, 10

Hyper-Extension415, 12, 10, 10

Friday - Shoulders

Shoulders

ExerciseSetsReps

Dumbbell Press415, 12, 10, 10

Side Lateral Raises315, 12, 10

Dumbbell Rear Delt Fly315, 12, 10

Dumbbell Shrugs315, 12, 10