Day Sunday Monday Tuesday Wednesday Thursday Saturday Friday

Exercise Group Back Biceps Cardio Chest Forearms Shoulders Triceps Off-Day

Row Labels Sunday

Exercise Group Cardio Forearms Shoulders

Monday Tuesday

Cardio Back

Cardio Wednesday Thursday Cardio Cardio Chest

Friday Saturday

Off-Day Biceps

Triceps

Description Cross Triner/Elliptical Running Barbell Extensions Arnold Press Frontal Extensions Lateral Fly's Military Press Rear Deltoids Cross Trainer/Elliptical Running Pull Downs - Behind Neck Pull Downs - In front of Neck Pull Ups Seated Rows - High Seated Rows - Low Cross Triner/Elliptical Running Cross Trainer/Elliptical Running Cross Triner/Elliptical Running Bench Press Dips (Double Bar) Dumb-Bell Fly's (Optional) Inclined Bench (blank) Preacher Curls Standing Bar-Bell Curls Standing Dumb-Bell Curls Standing Hammer Curls Dips (Bench)

Set - 1 (lbs) Set - 1 (Reps) Set - 2 (lbs) Set - 2 (Reps) 3 4 40 25 40 20 22.5 12 25 12 20 12 20 12 20 12 20 12 25 18 30 15 20 12 20 12 4 5 80 12 85 12 80 12 85 12 12 12 45 15 55 10 35 15 45 10 3 4 4.5 5 3 4 45 15 45 12 15 12 35 25 40 22.5 22.5 18 12 18 12 12 15 40 30 50 25 25 15 10 15 12 12 15

Triceps

Dips (Double Bar) Extensions - Standing Pull-Down (1 Arm) Push-Down (2 Arms) Skull-Crushers

20 20 80 40

12 10 12 12 12

20 20 90 40

12 10 12 10 12

Set - 3 (lbs) Set - 3 (Reps) Set - 4 (lbs) Set - 4 (Reps) Set - 5 (lbs) Set - 5 (Reps)

40 30 20 20 35

15 10 12 12 12

40 35 20 20 40

15 8 12 12 10

40

45

90 90 70 60

10 10 10 8 8

95 95

8 8 10 6

70

45

12 12 12 8 12 10 10 12

45

10 10 8 6 8 8 8 12 55 45 80 35 35

10 6 6 6 8 8 10

45 35 60 30 30

50 40 70 35 35

20 20 100 40

12 10 12 8 12

20 20 110 40

10 10 12 6 12

20 20 40

10 10 12 12

Exercise Planner

Day Saturday Saturday Saturday Saturday Saturday Saturday Saturday Saturday Saturday Saturday Sunday Sunday Sunday Sunday Sunday Sunday Sunday Sunday Monday Monday Tuesday Tuesday Tuesday Tuesday Tuesday Tuesday Tuesday

Exercise Group Biceps Biceps Biceps Biceps Triceps Triceps Triceps Triceps Triceps Triceps Shoulders Shoulders Shoulders Shoulders Shoulders Forearms Cardio Cardio Cardio Cardio Back Back Back Back Back Cardio Cardio

Description Standing Bar-Bell Curls Standing Dumb-Bell Curls Standing Hammer Curls Preacher Curls Dips (Double Bar) Dips (Bench) Skull-Crushers Extensions - Standing Push-Down (2 Arms) Pull-Down (1 Arm) Military Press Arnold Press Lateral Fly's Frontal Extensions Rear Deltoids Barbell Extensions Running Cross Triner/Elliptical Running Cross Trainer/Elliptical Pull Ups Pull Downs - Behind Neck Pull Downs - In front of Neck Seated Rows - Low Seated Rows - High Running Cross Triner/Elliptical Running Cross Trainer/Elliptical Inclined Bench Bench Press

Set - 1 (Wt) Set - 1 (Rep) Set - 2 (Wt) Set - 2 (Rep) 40 22.5 22.5 25 18 12 12 12 12 15 40 20 80 20 25 22.5 20 20 20 40 4 3 5 4 12 80 80 35 45 4 3 5 4.5 35 45 18 15 40 45 15 12 12 12 15 15 85 85 45 55 12 12 12 10 10 12 10 12 12 18 12 12 12 12 25 40 20 90 20 30 25 20 20 20 40 50 25 25 30 15 12 12 10 12 15 12 10 10 12 15 12 12 12 12 20

Wednesday Cardio Wednesday Cardio Thursday Thursday Chest Chest

Thursday Thursday Thursday Thursday Friday

Chest Chest Cardio Cardio Off-Day

Dips (Double Bar) Dumb-Bell Fly's (Optional) Running Cross Triner/Elliptical 4 3

15

12

Exercise Planner

Set - 3 (Wt) Set - 3 (Rep) Set - 4 (Wt) Set - 4 (Rep) Set - 5 (Wt) Set - 5 (Rep) 60 30 30 35 12 10 10 8 12 12 40 20 100 20 35 30 20 20 12 10 8 12 12 10 12 12 40 20 110 20 40 35 20 20 70 35 35 40 8 8 8 6 10 12 12 10 6 12 10 8 12 12 20 45 40 12 8 6 40 20 80 35 35 45 6 8 8 6 10 10 12 10

Set - 6 (Wt) 80/70/60/50/40 35/30/25/22.5 35/30/25/22.5 45/40/35/25

Set - 6 (Rep) 6 Each 6 Each 6 Each 6 Each

50 40/35/30/25

6 6 Each

40

15

40

15

10 90 90 60 70 10 10 8 8 95 95 70

10 8 8 6

45 45

12 12

50 45

8 10

55

55/45/35

12

10

10