| Monday: Chest and Abs | Sets | Reps |
|---|---|---|
| Chest | ||
| Incline Dumbbell Bench Press | 3 | 4 - 6 |
| Flat Dumbbell Bench Press | 2 | 4 - 6 |
| Decline Dumbbell Bench Press | 2 | 4 - 6 |
| Abs | ||
| Leg Raises | 2 | 10 - 12 |
| Cable Rope Crunches | 2 | 6 - 8 |
| Tuesday: Biceps and Forearms | Sets | Reps |
|---|---|---|
| Biceps | ||
| Straight Bar Curls | 2 | 4 - 6 |
| Alternating Dumbbell Curls | 2 | 4 - 6 |
| Cable Curls | 1 | 4 - 6 |
| Forearms | ||
| Barbell Wrist Curls | 3 | 10 - 12 |
| Wednesday: Legs and Calves | Sets | Reps |
|---|---|---|
| Legs | ||
| Squats | 3 | 4 - 6 |
| Leg Press | 2 | 4 - 6 |
| Stiff-Leg Deadlifts | 2 | 4 - 6 |
| Leg Curls | 1 | 4 - 6 |
| Calves | ||
| 45° Leg Press Calf Raises | 2 | 6 - 8 |
| Hack Squat Calf Raises | 2 | 6 - 8 |
| Seated Calf Raises | 1 | 6 - 8 |
| Thursday: Shoulders and Triceps | Sets | Reps |
|---|---|---|
| Shoulders | ||
| Seated Dumbbell Curls | 3 | 4 - 6 |
| Military Barbell Press | 2 | 4 - 6 |
| Standing Lateral Dumbbell Raises | 2 | 4 - 6 |
| Triceps | ||
| Lying Tricep Extensions | 3 | 4 - 6 |
| Cable Push-Downs | 2 | 4 - 6 |
| One-Arm Dumbbell Overhead Extensions | 1 | 4 - 6 |
| Friday: Back and Traps | Sets | Reps |
|---|---|---|
| Back | ||
| Pull-Ups (Weighted) | 2 | 4 - 6 |
| Seated Cable Rows | 2 | 4 - 6 |
| Lat Pull-Downs | 2 | 4 - 6 |
| Barbell Rows | 2 | 6 - 8 |
| Traps | ||
| Barbell Shrugs | 3 | 4 - 6 |