Monday - ShouldersShouldersExercise Sets RepsMilitary Press 4 10-14Seated Dumbbell Press 4 8Dumbbell Front Raise 3 8-10Dumbbell Lateral Raise 5 12, 10, 8, 8, 6Dumbbell Reverse Fly 3 10

Tuesday - BackBackExercise Sets RepsWide Grip Pull Up 7 12 down to 6Bent Over Barbell Row 4 12One Arm Dumbbell Row3 10Deadlifts 4 10Dumbbell Shrugs 4 8-12

Wednesday - Chest, Triceps and AbsChestExercise Sets RepsBarbell Bench Press 4 8Incline Dumbbell Bench Press 4 10Decline Dumbbell Bench Press 3 8Dumbbell Flys 4 12Chest Dip 4 MAX (weighted)

TricepsExercise Sets RepsClose Grip Bench Press 5 5Tricep Kickback 3 12-15 lightOne Arm Dumbbell Extension 3 8-10Lying Tricep Extension 4 12 strictAbsDecline Sit Ups 4 MAX

Thursday - BicepsBicepsExercise Sets RepsStanding Barbell Curl 4 8Preacher Curl 4 8Standing Hammer Curl 4 10Concentration Curl 3 12Reverse Barbell Curl 3 7-8

FridayLegsExercise Sets RepsDumbbell Lunge 4 5 each legSquat 6 10Stiff Leg Deadlifts 4 10Standing Calf Raise 8 15-20