Day 1: Quads/Hams/Calves Leg Extensions 4 sets Leg Press 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps

to failure, Desired we ight (1 min rest between sets) Hack Squat 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, Desired we ight (1 min rest between sets) Seated Leg Curl 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, Desired wei ght (1 min rest between sets) Stiff-Legged Barbell Deadlift 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, Desired wei ght (1 min rest between sets) Calf Press On The Leg Press Machine 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, Desired weight (10-15 sec rest between sets) Seated Calf Raise 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weigh t (1 min rest between sets) Day 2: Chest/Biceps/Abs Decline Barbell Bench Press 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weig ht (1 min rest between sets) Incline Dumbbell Press 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weigh t (1 min rest between sets) Dumbbell Flyes 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weigh t (1 min rest between sets) Concentration Curls 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weigh t (1 min rest between sets) Hammer Curls 2 working sets of 6-8 reps to failure, 1 min rest between sets Barbell Curl 2 working sets of 8-10 reps to failure, Desired weight (1 min rest between sets) Superset: Knee/Hip Raise On Parallel Bars 3 working sets to failure Crunches 3 working sets to failure

Superset: Cable Crunch 3 sets to failure Decline Reverse Crunch 3 sets to failure Day 3: Back/Triceps/Calves Straight-Arm Dumbbell Pullover 2 warm up sets of 10-12 reps, 1 working set of 8-10 reps to failure, Desired wei ght (increase weight between sets) Close-Grip Front Lat Pulldown 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weig ht (1 min rest between sets) One-Arm Dumbbell Row 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weig ht (1 min rest between sets) Seated Cable Rows 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weig ht (1 min rest between sets) Barbell Deadlift 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weig ht (1 min rest between sets) Triceps Pushdown 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weig ht (1 min rest between sets) Cable Lying Triceps Extension 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weig ht (1 min rest between sets) Seated Triceps Press 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weig ht (1 min rest between sets) Calf Press On The Leg Press Machine 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, Desired weight (10-15 sec rest between sets) Seated Calf Raise 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, Desired weigh t (1 min rest between sets) Day 4: Delts/Traps/Abs Dumbbell Shoulder Press 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 re ps to failure, Desired weight (1 min rest between sets) Side Lateral Raise 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weig

ht (1 min rest between sets) Low Pulley Row To Neck 1 set of 6-8 reps to failure, Each arm Reverse Flyes 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, Desired weig ht Barbell Shrug 1 warm up set of 12-15 reps, 2 working sets of 8-10 reps to failure, Desired wei ght Upright Barbell Row 1 warm up set of 12 reps, 2 working sets of 8-10 reps to failure, Desired weight Superset: Knee/Hip Raise On Parallel Bars 3 working sets to failure Crunches 3 working sets to failure Superset: Cable Crunch 3 sets to failure Decline Reverse Crunch 3 sets to failure