WEEK 1

Day 1 Chest and Biceps

Barbell Bench Press Incline Dumbell press Flat Dumbell Fly E-Z Barbell Curl Dumbell curl Set 1 Set 2 Set 3 Set 4 Set 5 x x x x x Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

Lat Pulldown Seated Row Lying T-Bar Row Skull Crushers Tricep Pushdowns

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x x Set 5 x x x x

Set 6 x x x x x Set 6 x x x x Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x x Set 7 x x x x x

Day 3 Legs
Squats Lunges Leg Curls Leg Extension Calf Raises

Set 1

Set 2

Set 3

Set 4

Day 4 Shoulders
Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

WEEK 2
Day 1 Chest and Biceps
Flat Dumbell Press Incline Barbell Press Incline Dumbell Fly Preacher Curl Hammer Curl Set 1 Set 2 Set 3 Set 4 Set 5 x x x x x Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

Seated Row Lat Pulldown Single Arm Row Tricep Pushdowns Skull Crushers

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x x Set 5 x x x x

Set 6 x x x x x Set 6 x x x x Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x x Set 7 x x x x x

Day 3 Legs
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises

Set 1

Set 2

Set 3

Set 4

Day 4 Shoulders
Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

WEEK 3
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell Press Flat Dumbell Fly Seated Dumbell Curl Barbell Curl Set 1 Set 2 Set 3 Set 4 Set 5 x x x x x Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

Lat Pulldown Seated Row Underhand Rows Skull Crushers Tricep Rope Pushdowns

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x x

Set 6 x x x x x Set 6 x x x x Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x x Set 7 x x x x x

Day 3 Legs
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

Day 4 Shoulders
Bent Lateral Raises Military Dumbell Press Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

WEEK 4
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell press Flat Dumbell Fly E-Z Barbell Curl Dumbell curl Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

Lat Pulldown Seated Row Lying T-Bar Row Skull Crushers Tricep Pushdowns

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6 x x x x x Set 6 x x x x Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x Set 7 x x x x x

Day 3 Legs
Squats Lunges Leg Curls Leg Extension Calf Raises

Set 1

Set 2

Set 3

Set 4

Set 5

x x Set 1 Set 2 Set 3 Set 4 Set 5

Day 4 Shoulders
Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs

WEEK 5
Day 1 Chest and Biceps
Flat Dumbell Press Incline Barbell Press Incline Dumbell Fly Preacher Curl Hammer Curl Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

Seated Row Lat Pulldown Single Arm Row Tricep Pushdowns Skull Crushers

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6 x x x x x Set 6 x x x x Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x Set 7 x x x x x

Day 3 Legs
Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

Day 4 Shoulders
Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs

Set 1

Set 2

Set 3

Set 4

Set 5

WEEK 6
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell Press Flat Dumbell Fly Seated Dumbell Curl Barbell Curl Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

Lat Pulldown Seated Row Underhand Rows Skull Crushers Tricep Rope Pushdowns

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x Set 7 x x x x x

Day 3 Legs
Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

Set 6 x x x x Set 6 x x x x x

Day 4 Shoulders
Bent Lateral Raises Military Dumbell Press Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs

Set 1

Set 2

Set 3

Set 4

Set 5

WEEK 7
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell press Flat Dumbell Fly E-Z Barbell Curl Dumbell curl Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

Lat Pulldown Seated Row Lying T-Bar Row Skull Crushers Tricep Pushdowns

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6 x x x x x Set 6 x x x x Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x Set 7 x x x x x

Day 3 Legs
Squats Lunges Leg Curls Leg Extension Calf Raises

Set 1

Set 2

Set 3

Set 4

Set 5 x x x

Day 4 Shoulders
Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs

Set 1

Set 2

Set 3

Set 4

Set 5

WEEK 8
Day 1 Chest and Biceps
Flat Dumbell Press Incline Barbell Press Pec Deck Hammer Curl Preacher Curl Set 1 Set 2 Set 3 Set 4 Set 5 x x x Set 6 x x x Set 7 x x x

Day 2 Back and Triceps

Seated Row Lat Pulldown Lying T-bar Row Tricep Pushdowns Rope Pushdowns

Set 1

Set 2

Set 3

Set 4

Set 5 x x x

Set 6 x x x

Set 7 x x x

Day 3 Legs
Squats Stiff Legged Deadlift Leg Extension Seated Calf Raises Leg Press

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Day 4 Shoulders
Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Machine Shoulder Press

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

Set 6 x x x x

Set 7 x x x x

WEEK 9
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell Press Pec Deck Seated Dumbell Curl Straight-bar cable curl Set 1 Set 2 Set 3 Set 4 Set 5 x x x Set 6 x x x Set 7 x x x

Day 2 Back and Triceps

Lat Pulldown Seated Row Underhand Rows Skull Crushers Tricep Rope Pushdowns

Set 1

Set 2

Set 3

Set 4

Set 5 x x x

Set 6 x x x

Set 7 x x x

Day 3 Legs
Squats Standing Leg Curls Leg Extension Standing Calf Raises Hack Squat

Set 1

Set 2

Set 3

Set 4

Set 5 x x x

Set 6 x x x

Set 7 x x x x

Day 4 Shoulders
Bent Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Machine Shoulder Press

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

Set 6 x x x x

Set 7 x x x x