Day 1 - Chest & Tris

Variation A
Narrow stance leg press

Dumbbell side bends

Rear dumbbell lunges

Air bike

Lying leg curls

3/4 sit-ups

Seated calf press

Side bridge

http://www.bodybuilding.com/exercises/detail/view/name
/narrow-stance-leg-press

http://www.bodybuilding.com/exercises/detail/view/name
/dumbbell-rear-lunge

http://www.bodybuilding.com/exercises/detail/view/name
/lying-leg-curls

http://www.bodybuilding.com/exercises/detail/view/name
/calf-press-on-the-leg-press-machine

http://www.bodybuilding.com/exercises/detail/view/name
/dumbbell-side-bend

http://www.bodybuilding.com/exercises/detail/view/name
/air-bike

http://www.bodybuilding.com/exercises/detail/view/name
/34-sit-up

http://www.bodybuilding.com/exercises/detail/view/name
/side-bridge

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consectetuer adipiscing elit. Nunc non ante. Etiam interdum lacus
vitae lectus. Duis pede orci, congue non, sodales nec, porttitor ac,
magna. Curabitur interdum dictum turpis. Nam vitae nisi. Vivamus
laoreet interdum diam.
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risus massa porttitor lacus, sit amet adipiscing lectus orci fermentum
metus. Morbi vitae ligula eu turpis aliquet bibendum.

Series 1

Series 2

Series 3

6
5
4
3
2
1
0
Category 1

Category 2

Category 3

Category 4

Day 2: Legs & Abs

Variation A
Narrow stance leg press

Dumbbell side bends

Rear dumbbell lunges

Air bike

Lying leg curls

3/4 sit-ups

Seated calf press

Side bridge

http://www.bodybuilding.com/exercises/detail/view/name
/narrow-stance-leg-press

http://www.bodybuilding.com/exercises/detail/view/name
/dumbbell-rear-lunge

http://www.bodybuilding.com/exercises/detail/view/name
/lying-leg-curls

http://www.bodybuilding.com/exercises/detail/view/name
/calf-press-on-the-leg-press-machine

http://www.bodybuilding.com/exercises/detail/view/name
/dumbbell-side-bend

http://www.bodybuilding.com/exercises/detail/view/name
/air-bike

http://www.bodybuilding.com/exercises/detail/view/name
/34-sit-up

http://www.bodybuilding.com/exercises/detail/view/name
/side-bridge

Variation B
Narrow stance leg press

Dumbbell side bends

Rear dumbbell lunges

Air bike

Lying leg curls

3/4 sit-ups

http://www.bodybuilding.com/exercises/detail/view/name
/lying-leg-curls

http://www.bodybuilding.com/exercises/detail/view/name
/34-sit-up

Seated calf press

Side bridge

http://www.bodybuilding.com/exercises/detail/view/name
/narrow-stance-leg-press

http://www.bodybuilding.com/exercises/detail/view/name
/dumbbell-rear-lunge

http://www.bodybuilding.com/exercises/detail/view/name
/calf-press-on-the-leg-press-machine

http://www.bodybuilding.com/exercises/detail/view/name
/dumbbell-side-bend

http://www.bodybuilding.com/exercises/detail/view/name
/air-bike

http://www.bodybuilding.com/exercises/detail/view/name
/side-bridge

Variation A

Stiff-legged dumbbell deadlift

http://www.bodybuilding.com/exercises/detail/view/name/stiff-legged-dumbbell-deadlift

Split squat with dumbells

http://www.bodybuilding.com/exercises/detail/view/name/split-squat-with-dumbbells

Single/double leg extension

http://www.bodybuilding.com/exercises/detail/view/name/single-leg-leg-extension

Standing dumbbell calf raises

http://www.bodybuilding.com/exercises/detail/view/name/standing-dumbbell-calf-raise

Pallof press
Russian twist
Planks
Hanging leg raises
http://www.bodybuilding.com/exercises/detail/view/name/hanging-leg-raise

Variation B

Narrow stance leg press

http://www.bodybuilding.com/exercises/detail/view/name/narrow-stance-leg-press

Rear dumbbell lunges

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-rear-lunge

Lying leg curls

http://www.bodybuilding.com/exercises/detail/view/name/lying-leg-curls

Seated calf press

http://www.bodybuilding.com/exercises/detail/view/name/calf-press-on-the-leg-press-machine

Dumbbell side bends

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-side-bend

3/4 sit-ups
http://www.bodybuilding.com/exercises/detail/view/name/34-sit-up

Air bike
http://www.bodybuilding.com/exercises/detail/view/name/air-bike

Side bridge
http://www.bodybuilding.com/exercises/detail/view/name/side-bridge

Superman
Neck

Day 3: Back & bis

Variation A
Narrow stance leg press

Dumbbell side bends

Rear dumbbell lunges

Air bike

Lying leg curls

3/4 sit-ups

Straight-arm pulldown

Side bridge

Renegade row

Side bridge

http://www.bodybuilding.com/exercises/detail/view/name
/narrow-stance-leg-press

http://www.bodybuilding.com/exercises/detail/view/name
/dumbbell-rear-lunge

http://www.bodybuilding.com/exercises/detail/view/name
/lying-leg-curls

http://www.bodybuilding.com/exercises/detail/view/name
/straight-arm-pulldown

http://www.bodybuilding.com/exercises/detail/view/name
/alternating-renegade-row

http://www.bodybuilding.com/exercises/detail/view/name
/dumbbell-side-bend

http://www.bodybuilding.com/exercises/detail/view/name
/air-bike

http://www.bodybuilding.com/exercises/detail/view/name
/34-sit-up

http://www.bodybuilding.com/exercises/detail/view/name
/side-bridge

http://www.bodybuilding.com/exercises/detail/view/name
/side-bridge

Day 4: shoulders & abs

Upright cable row

http://www.bodybuilding.com/exercises/detail/view/name/upright-cable-row

Day 5: multi-x