Weeks 10-13

Monday: Shoulders and TricepsSetsReps
Shoulders
Standing Front Dumbbell Raises34 - 6
Military Barbell Press24 - 6
Standing Lateral Dumbbell Raises24 - 6
Triceps
Cable Push-Downs34 - 6
Lying Tricep Extensions24 - 6
One-Arm Dumbbell Overhead Extensions14 - 6

Tuesday: Legs and CalvesSetsReps
Legs
Squats44 - 6
Leg Presses24 - 6
Stiff-Leg Deadlifts34 - 6
Calves
Standing Machine Calf Raises36 - 8
Hack Squat Calf Raises26 - 8

Wednesday: Back and AbsSetsReps
Back
Lat Pull-Downs34 - 6
V-Bar Pull-Downs24 - 6
Seated Cable Rows24 - 6
Dumbbell Rows14 - 6
Abs
Leg Raises210 - 12
Cable Rope Crunches26 - 8

Thursday: Chest and TrapsSetsReps
Chest
Incline Dumbbell Bench Press34 - 6
Flat Dumbbell Bench Press24 - 6
Decline Dumbbell Bench Press24 - 6
Traps
Barbell Shrugs24 - 6
Dumbbell Shrugs24 - 6

Friday: Biceps and AbsSetsReps
Biceps
Straight Bar Curls24 - 6
Hammer Curls24 - 6
Curl Bar Curls24 - 6
Abs
Leg Raises210 - 12
Cable Rope Crunches28 - 10