| Monday: Back and Traps | Sets | Reps |
|---|---|---|
| Back | ||
| Lat Pull-Downs | 2 | 4 - 6 |
| V-Bar Pull-Downs | 2 | 4 - 6 |
| T-Bar Rows | 1 | 4 - 6 |
| Deadlifts | 2 | 4 - 6 |
| Traps | ||
| Dumbbell Shrugs | 3 | 4 - 6 |
| Tuesday: Chest and Calves | Sets | Reps |
|---|---|---|
| Chest | ||
| Flat Barbell Bench Press | 3 | 4 - 6 |
| Incline Barbell Bench Press | 3 | 4 - 6 |
| Dips (Weighted) | 1 | 4 - 6 |
| Calves | ||
| Standing Machine Calf Raises | 2 | 6 - 8 |
| Seated Calf Raises | 2 | 6 - 8 |
| Wednesday: Biceps and Triceps | Sets | Reps |
|---|---|---|
| Biceps and Triceps | ||
| Straight Bar Curls | 2 | 4 - 6 |
| Cable Push-Downs | 2 | 4 - 6 |
| Alternating Dumbbell Curls | 2 | 4 - 6 |
| Lying Tricep Extensions | 2 | 4 - 6 |
| Hammer Curls | 2 | 4 - 6 |
| Cable Push-Downs Behind the Back | 2 | 4 - 6 |
| Thursday: Legs and Abs | Sets | Reps |
|---|---|---|
| Legs | ||
| Squats | 4 | 4 - 6 |
| Stiff-Leg Deadlifts | 2 | 4 - 6 |
| Leg Curls | 2 | 4 - 6 |
| Abs | ||
| Leg Raises | 2 | 4 - 6 |
| Incline Crunches | 2 | 4 - 6 |
| Friday: Shoulders and Forearms | Sets | Reps |
|---|---|---|
| Shoulders | ||
| Military Barbell Press | 3 | 4 - 6 |
| Seated Dumbbell Press | 2 | 4 - 6 |
| Standing Lateral Dumbbell Raises | 2 | 4 - 6 |
| Forearms | ||
| Barbell Wrist Curls | 2 | 6 - 8 |
| Standing Dumbbell Wrist Curls | 2 | 6 - 8 |