Day 1:

Barbell Bench: 3 sets of 8

Cable Flys: 3 sets of 12

Barbell Squat: 3 sets of 8

Leg Extensions: 3 sets of 15

Barbell Row: 3 sets of 8

Wide Grip Pullups: 3 sets of 10-12

Barbell or EZ bar curls: 3 sets of 10

Incline Curls: 3 sets of 12-15

Cable Crunches: 3 sets of 12-15

Day 2:

Rest Day

Day 3:

Dumbbell Shoulder Press: 3 sets of 8

Dumbbell Lateral Raises: 3 sets of 12

Shrugs: 3 sets of 15

DB Lunges: 3 sets of 15 each leg

Seated Hamstring Curls: 3 sets of 12

Wide Grip Lat Pull Down: 3 sets of 8

Seated Cable Row or Hammerstrength Machine: 3 sets of 10-12

Close Grip Bench Press: 3 sets of 8

Straight bar tricep pushdowns: 3 sets of 12

Leg Raises: 3 sets of 15

Day 4:

Rest Day

Day 5:

Incline Barbell Bench: 3 sets of 8

Cable Flys: 3 sets of 12

Hack Squat: 3 sets of 8

Narrow Leg Press: 3 sets of 12

Tbar Row: 3 sets of 8

Rope Face Pulls: 3 sets of 12

Barbell Curls: 3 sets of 10

Hammer Curls: 3 sets of 10

Cable Crunches: 3 sets of 10-12

Day 6:

Rest

Day 7:

Dumbbell Shoulder Press: 3 sets of 8

Lateral Raises: 3 sets of 12-15

Rear Delt Flys: 3 sets of 12-15

Barbell Squat: 3 sets of 8

Lying Hamstring Curls: 3 sets of 12

Dumbbell Row: 3 sets of 10

Wide Grip Pull ups: 3 sets of 10-12

Weighted Dips: 3 sets of 8-10

DB overhead tricep extension: 3 sets of 12

Leg Raises: 3 sets of 15

*Last set of each exercise should be taken to failure.

*Each time you perform an exercise you want to beat the reps you achieved the prior time.

*Once reps go over 4 of the target range on the last set try moving up in weight.