Warmup with Deep Breathing & Sit Ups Normal Situps = 3 sets x 15 Leg Raise Situps = 2 sets x 15 Monday

+ Thursday Chinning = 4 sets x Max Chain Pulley (front) = 3 sets x 10-12 Don = 3 sets x Max Dumble Press = 3 sets x 10-12 Butterfly = 3 sets x 10-12 Pullovers (Standing) = 3 sets x 10 Push Ups = 5-6 sets x Max Wrist Curl = 3-4 sets x Max Tuesday + Friday Free Squats = 4 sets x 30-40 Lunges = 3 sets x 10-12 Leg Push = 3 sets x 15 Leg Curl = 3 sets x 12-15 Hill Raise = 4 sets x Max Push Ups = 4-5 sets x Max Cable Curl = 3 sets x 10 ********** *** Back *** Back Introduction Wide Grip Chins Back Wide Grip Chins Front Two Arm Dumbbell Pullovers Static Pullups Standing Pullovers With Cable Side To Side Chins Seated Rope Cable Rows To The Neck Seated Reverse Barbell Rows Seated Cable Rows Seated Floor Row From High Pulley Rocky Pull Ups Prone Dumbbell Rows One Arm Dumbbell Rows One Armed Chins One Armed Eccentric Chin Ups Mixed Grip Chins Lying Reverse Grip Barbell Rows Lying Dumbbell Rows Pronated Grip Lying Dumbbell Rows Neutral Grip Lying Barbell Rows Incline Bent Elbow Dumbbell Pullovers Incline Bench Isolation Rows Hyperextensions Head Supported Barbell Rows Head Supported Dumbbell Rows Good Mornings Decline Hammer Bar Pullovers Close Grip Chins Cable Dead Lifts Bent Over Barbell Rows

Bent Over Dumbbell Rows Bent Arm Barbell Pullovers Across Bench Bent Arm Pull Overs with Barbell *** Deltoids *** Shoulder Introduction Upright Rows Static Laterals Standing Lateral Raises Lying Dumbbell Side Delt Raise Side Delt Circles Push Presses Military Presses L-Lateral Concentric Lateral Eccentric L-Laterals Barbell Front Raises Front Dumbbell Raises Dumbbell Presses Behind The Neck Presses Arnold Shoulder Presses Alternating Upright Rows *** Triceps *** Seated Reverse Grip Triceps Extensions Rope Press Downs Seated Bent Over Kickbacks Lying Dumbbell Extensions Incline Tricep Extensions Incline Face Away Low Pulley Extensions Incline Bench Overhead Press Downs Incline Face Forward Reverse Triceps Cable Press Downs Head Supported Dumbbell Kickbacks French Presses *** Biceps *** Biceps Introduction 3 Part Curls 21s Alternate Dumbbell Curls Standing Barbell Curls Reverse Barbel Curls One Arm Barbell Curls Incline Hammer Curls Incline Inner Biceps Curl *** Pecs *** Chest Introduction Push Ups Parallel Bar Dips Neutral Dumbbell Bench Presses Non Peak Dumbbell Fly's InclinePushups Floor Flys Floor Presses Dumbbell Flat Bench Press Dumbbell Incline Bench Press Dumbbell Flys Decline Pushups Barbell Incline Bench Presses Arnold Bench Press

*** Neck *** Lying Face Down Plate Neck Raises Calf Machine Shrugs Cable Behind The Back Shrugs Backward Free Hand Neck Resistance *** Forearms *** Forearms Introduction Incline Bench One Arm Cable Wrist Curl Dumbbells Over Bench Wrist Curls Cable Curls With Preacher Bench Behind The Back WristCurls *** Legs *** Stationary Lunge Stiff Leg Deadlifts Ski Squats Squats Outer Quad Sweep Squat Lunges Inner Thigh Squats Front Squats Free Hand Close Stance Squat To Bench Dumbbell Side Lunge Dumbbell Lunge Deep Knee Bends DeadLifts Bulgarian Squats Alternating Leg Extensions *** Calves *** Calve Introduction One Legg Hack Squat Calf Raises Alternating Hack Squat Calf Raises Leg Press Calf Raises *** Abs *** Abdominal Introduction Twisting Crunches Twisting Hanging Leg Raises Single Leg Pelvic Lift Side Leg Raises Seated Leg Tucks Hanging Leg Raise Hanging Reverse Crunches Front Kicks Crunches Bent Knee Leg Raises