Weeks 14-17

Monday: Biceps, Forearms and AbsSetsReps
Biceps
Alternating Dumbbell Curls24 - 6
Straight Bar Curls24 - 6
Curl Bar Curls14 - 6
Forearms
Barbell Wrist Curls34 - 6
Abs
Crunches210 - 12
Cable Rope Crunches26 - 8

Tuesday: Shoulders and CalvesSetsReps
Shoulders
Military Barbell Press34 - 6
Leg Presses24 - 6
Seated Bent Over Rear Lateral Raises24 - 6
Calves
Seated Calf Raises36 - 8
Standing Machine Calf Raises26 - 8

Wednesday: LegsSetsReps
Legs
Squats34 - 6
Leg Press24 - 6
Leg Curls24 - 6
Stiff-Leg Deadlifts24 - 6

Thursday: Back and TrapsSetsReps
Back
Seated Cable Rows34 - 6
Barbell Rows24 - 6
Lat Pull-Downs24 - 6
Traps
Barbell Shrugs34 - 6

Friday: Chest and AbsSetsReps
Chest
Incline barbell Bench Press34 - 6
Flat barbell Bench Press34 - 6
Dips (Weighted)14 - 6
Abs
Leg Raises212 - 15
Cable Rope Crunches28 - 10