| Monday: Biceps, Forearms and Abs | Sets | Reps |
|---|---|---|
| Biceps | ||
| Alternating Dumbbell Curls | 2 | 4 - 6 |
| Straight Bar Curls | 2 | 4 - 6 |
| Curl Bar Curls | 1 | 4 - 6 |
| Forearms | ||
| Barbell Wrist Curls | 3 | 4 - 6 |
| Abs | ||
| Crunches | 2 | 10 - 12 |
| Cable Rope Crunches | 2 | 6 - 8 |
| Tuesday: Shoulders and Calves | Sets | Reps |
|---|---|---|
| Shoulders | ||
| Military Barbell Press | 3 | 4 - 6 |
| Standing Lateral Dumbbell Raises | 2 | 4 - 6 |
| Seated Bent Over Rear Lateral Raises | 2 | 4 - 6 |
| Calves | ||
| Seated Calf Raises | 3 | 6 - 8 |
| Standing Machine Calf Raises | 2 | 6 - 8 |
| Wednesday: Legs | Sets | Reps |
|---|---|---|
| Legs | ||
| Squats | 3 | 4 - 6 |
| Leg Press | 2 | 4 - 6 |
| Leg Curls | 2 | 4 - 6 |
| Stiff-Leg Deadlifts | 2 | 4 - 6 |
| Thursday: Back and Traps | Sets | Reps |
|---|---|---|
| Back | ||
| Seated Cable Rows | 3 | 4 - 6 |
| Barbell Rows | 2 | 4 - 6 |
| Lat Pull-Downs | 2 | 4 - 6 |
| Traps | ||
| Barbell Shrugs | 3 | 4 - 6 |
| Friday: Chest and Abs | Sets | Reps |
|---|---|---|
| Chest | ||
| Incline barbell Bench Press | 3 | 4 - 6 |
| Flat barbell Bench Press | 3 | 4 - 6 |
| Dips (Weighted) | 1 | 4 - 6 |
| Abs | ||
| Leg Raises | 2 | 12 - 15 |
| Cable Rope Crunches | 2 | 8 - 10 |