WEEK 1

Day 1- Shoulders Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Day 2- Biceps and Triceps Standing E-Z Curls Seated Dumbell Hammer Curls E-Z Bar Preacher Curls Overhead Rope Extensions Skull Crushers Close-Grip Pushdowns Day 3 - Legs Squats Lunges Leg Curls Leg Extension Calf Raises Day 4 - Chest Flat Bench Barbell Press Incline Dumbell Press Flat Bench Dumbell Flys Incline Dumbell Flys Day 5 - Back Lat Pull Down Seated Cable Row Lying T-Bar Row Close Grip Pull Down

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WEEK 2

Day 1- Shoulders Military Barbell Press Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Barbell Shrugs Day 2- Biceps and Triceps Straight Bar Curls Standing Dumbell Curls Reverse Grip E-Z Bar Curls Single Arm Rope Pushdowns Seated Overhead Dumbell Extensions Reverse Grip Straight Bar Pushdowns Day 3 - Legs Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises Day 4 - Chest Flat Bench Dumbell Press Incline Barbell Press Incline Dumbell Press Pec Deck Day 5 - Back Seated Wide Grip Row Lat Pull Down Underhand Rows One-arm Dumbell Rows

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WEEK 3
Day 1- Shoulders Bent Lateral Raises

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Military Dumbell Press Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Day 2- Biceps and Triceps Standing Dumbell Hammer Curls Standing E-Z Bar Curls Dumbell Preacher Curls (alternating arms) Straight Bar Pushdowns Skull Crushers Close-Grip Pushdowns Day 3 - Legs Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises Day 4 - Chest Flat Bench Barbell Press Incline Barbell Press Decline Barbell Press Standing Cable Flys Day 5 - Back Lat Pulldown Seated One-arm Cable Rows Wide Grip Pulldown Lying T-Bar Row

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WEEK 4
Day 1- Shoulders Military Dumbell Press

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Seated Side Lateral Raises Standing Dumbell Front Raise Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Day 2- Biceps and Triceps Standing E-Z Curls Seated Dumbell Hammer Curls E-Z Bar Preacher Curls Overhead Rope Extensions Skull Crushers Close-Grip Pushdowns Day 3 - Legs Squats Lunges Leg Curls Leg Extension Calf Raises Day 4 - Chest Flat Bench Barbell Press Incline Dumbell Press Flat Bench Dumbell Flys Incline Dumbell Flys Day 5 - Back Lat Pull Down Seated Cable Row Lying T-Bar Row Close Grip Pull Down

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WEEK 5
Day 1- Shoulders Military Barbell Press Standing Side Lateral Raises Seated Front Raise

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Rear Delt Machine Barbell Shrugs Day 2- Biceps and Triceps Straight Bar Curls Standing Dumbell Curls Reverse Grip E-Z Bar Curls Single Arm Rope Pushdowns Seated Overhead Dumbell Extensions Reverse Grip Straight Bar Pushdowns Day 3 - Legs Squats Leg Press Stiff Legged Deadlift Leg Extension Seated Calf Raises Day 4 - Chest Flat Bench Dumbell Press Incline Barbell Press Incline Dumbell Press Pec Deck Day 5 - Back Seated Wide Grip Row Lat Pull Down Underhand Rows One-arm Dumbell Rows

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WEEK 6
Day 1- Shoulders Bent Lateral Raises Military Dumbell Press Standing Dumbell Front Raise

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Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Day 2- Biceps and Triceps Standing Dumbell Hammer Curls Standing E-Z Bar Curls Dumbell Preacher Curls (alternating arms) Straight Bar Pushdowns Skull Crushers Close-Grip Pushdowns Day 3 - Legs Squats Hack Squat Standing Leg Curls Leg Extension Standing Calf Raises Day 4 - Chest Flat Bench Barbell Press Incline Barbell Press Decline Barbell Press Standing Cable Flys Day 5 - Back Lat Pulldown Seated One-arm Cable Rows Wide Grip Pulldown Lying T-Bar Row

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WEEK 7
Day 1- Shoulders Military Dumbell Press Seated Side Lateral Raises Standing Dumbell Front Raise

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Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Day 2- Biceps and Triceps Standing E-Z Curls Seated Dumbell Hammer Curls E-Z Bar Preacher Curls Overhead Rope Extensions Skull Crushers Close-Grip Pushdowns Day 3 - Legs Squats Lunges Leg Curls Leg Extension Calf Raises Day 4 - Chest Flat Bench Barbell Press Incline Dumbell Press Flat Bench Dumbell Flys Incline Dumbell Flys Day 5 - Back Lat Pull Down Seated Cable Row Lying T-Bar Row Close Grip Pull Down

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WEEK 8
Day 1- Shoulders Standing Side Lateral Raises Seated Front Raise Rear Delt Machine Machine Shoulder Press

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Day 2- Biceps and Triceps Straight Bar Curls Standing Dumbell Curls Preacher Curl Machine Single Arm Rope Pushdowns Seated Overhead Dumbell Extensions Close Grip Pushdowns Day 3 - Legs Squats Stiff Legged Deadlift Leg Extension Seated Calf Raises Leg Press Day 4 - Chest Flat Bench Dumbell Press Incline Barbell Press Pec Deck Day 5 - Back Seated Wide Grip Row Lat Pull Down Underhand Rows

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WEEK 9
Day 1- Shoulders Bent Lateral Raises Bent-over Reverse Flys (Rear Delts) Dumbell Shrugs Machine Shoulder Press Day 2- Biceps and Triceps Standing Dumbell Hammer Curls Standing E-Z Bar Curls Straight Bar Pushdowns Skull Crushers Superset Below Straight Bar Machine Curls Overhead Rope Extensions Day 3 - Legs Squats Standing Leg Curls Leg Extension Standing Calf Raises Hack Squat Day 4 - Chest Flat Bench Barbell Press Incline Barbell Press Standing Cable Flys Day 5 - Back Lat Pulldown Seated Cable Rows Lying T-Bar Row

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