Week 1: Hypertrophy

Reps: 15, 12, 8, 6 Rest: 0.5 1.5 minutes

MONDAY: Back , Biceps Pullups (5 sets) DB Rows (4 sets) Seated CB Rows (3 sets) Weighted Hyper-Extensions (3 sets) BB Curls (3 sets) Close-Grip EZ Preacher Curls + Reverse Curls (3 sets) Wide DB Curls + Hammer Curls (3 sets) TUESDAY: Cardio WEDNESDAY: Delts , Traps DB Overhead Press (3 sets) DB Lateral Raises (4 sets) DB Bent Over Raises (3 sets) DB Front Press (3 sets) Smith Machine Front Shrugs (3 sets) Smith Machine Behind-Back Shrugs (3 sets) DB Shrugs (3 sets) Neutral CB Internal Rotation + External Rotation (2 sets) Abducted CB Internal Rotation + External Rotation (2 sets) THURSDAY: Legs , Abs BB Lunges (4 sets) Squats (4 sets) Calf Raises (3 sets) Leg Extensions (2 sets) Leg Curls (2 sets) Floor Situps (3 sets , 75 reps) Floor Straight-Leg Raises (3 sets , 60 reps) BB Twists (2 sets) V-Sit (30 seconds) Side Planks (30 seconds) FRIDAY: OFF SATURDAY: Chest , Triceps Flat DB Press (4 sets) Incline DB Press (4 sets) Dips (4 sets) Flat DB Flyes (3 sets) Rope Pulldowns + R. Overhead Extensions (3 sets) EZ CB Pulldowns + Reverse Pulldowns (3 sets) Bench Dips (3 sets) SUNDAY: Cardio

Week 2: Hypertrophy
MONDAY: Back , Biceps Wide-Grip Lat Pulldowns (4 sets) BB Rows (4 sets) Close-Grip Underhand Lat Pulldowns (4 sets) Straight-Arm Pulldown (3 sets) DB Twisted Curls (3 sets) Concentration Curls (3 sets) Rope Hammer Curls + Standing Close Grip EZ Curls (3 sets) TUESDAY: Cardio WEDNESDAY: Delts , Traps BB Front Press (3 sets) DB Arnold Press (3 sets) CB Lateral Raises (4 sets) CB Rear Delt Flyes (3 sets) Rope Facepulls (3 reps) Upright Rows (3 reps) DB Shrugs (3 sets) Neutral CB Internal Rotation + External Rotation (2 sets) Abducted CB Internal Rotation + External Rotation (2 sets) THURSDAY: Legs , Abs BB Lunges (4 sets) Squats (4 sets) Calf Raises (3 sets) Leg Extensions (2 sets) Leg Curls (2 sets) Crunches (3 sets , 300 reps) Reverse Crunches (3 sets , 150 reps) Air Bike (2 sets , 100 reps) Plank (60 seconds) Side Planks (60 seconds) FRIDAY: OFF SATURDAY: Chest , Triceps Flat BB Press (4 sets) Incline BB Press (4 sets) Dips (4 sets) High Pulley Crossover (3 sets) DB French Press (3 sets) Skull Crushers + Reverse Skull Crushers (3 sets) Diamond Pushups (3 sets) SUNDAY: Cardio

Week 3: Hypertrophy
MONDAY: Back , Biceps Pullups (4 sets) T-Bar Rows (4 sets) Seated CB Rows (4 sets) Deadlifts (3 sets) DB Twisted Curls (3 sets) Single Arm CB Curls (3 sets) Close Grip EZ Preacher Curls (3 sets) TUESDAY: Cardio WEDNESDAY: Delts , Traps DB Overhead Press (3 sets) DB Lateral Raises (4 sets) DB Bent Over Raises CB Front Raises (3 sets) T-Bar Shrugs (3 reps) Smith Machine Behind-Back Shrugs (3 reps) DB Shrugs (3 sets) THURSDAY: Legs , Abs BB Lunges (4 sets) Squats (4 sets) Calf Raises (3 sets) Leg Extensions (2 sets) Leg Curls (2 sets) Decline Situps (3 sets , 75 reps) Decline Straight-Leg Raises (3 sets , 45 reps) DB Side Bends (2 sets) V-Sit (30 seconds) Side Planks (30 seconds) FRIDAY: OFF SATURDAY: Chest , Triceps Flat DB Press (4 sets) Incline DB Press (4 sets) Dips (4 sets) Low Pulley Crossover (3 sets) Close-Grip BB Bench Press Single Arm Pushdowns + S. A. Reverse Pushdowns (3 sets) Seated DB Overhead Extensions (3 sets) SUNDAY: Cardio

Week 4: Strength
Reps: 4, 3, 2, 1 Rest: 2 5 minutes

MONDAY: Delts , Traps Smith Machine Front Press (4 sets) CB Lateral Raises (4 sets) Machine Rear Delt Flyes (4 sets) Machine Side Shrugs (4 sets) T-Bar Shrugs (4 sets) TUESDAY: OFF WEDNESDAY: Chest , Back Smith Machine Press (8 sets) Weighted Pullups (8 sets) Incline Machine Press (4 sets) Supported DB Rows (4 sets) THURSDAY: Legs, Abs BB Rack Squats (5) Leg Press (5) Seated Calf Raises (3) Kneeling CB Crunches (4 sets) Hanging Weighted Leg Raises (4 sets) CB Woodchops (3 sets) Reverse CB Woodchops (3 sets) FRIDAY: OFF SATURDAY: Biceps , Triceps Assisted Concentration Curls (6 sets) Assisted Concentration Hammer Curls (3 sets) Smith Machine Close Grip Bench Press (6 sets) Weighted Bench Dips (3 sets) SUNDAY: OFF