Monday/Wednesday/Friday

ABDOMINALS

Begin workout with 5 minutes of Roman Chair

CHEST AND BACK

10 8 8 8 6
Bench Presses

10 10 10 10 10
Wide-Grip Chins (to back)

10 8 8 8 6
Dumbbell Incline Presses

10 10 10 10 10
Close-Grip Chins

10 8 8 8 6
Dumbbell Flys

15 10 8 8 6
Parallel Dips

15 10 8 8 6
T-BarRows

Bent-Over Rows
10 10 10 10 10

10 10 10 10 10
Seated Cable Rows

15 15 15 15 15
Dumbbell Pullovers
 THIGHS

15 10 8 8 6 4
Squats

10 8 8 6
Front Squats

15 8 8 8 8
Hack Squats

15 8 8 8 8
Lying Leg Curls

10 10 10 10 10
Standing Leg Curls

10 10 10 10 10
Straight-Leg Deadlifts

CALVES

10 10 10 10 10
Donkey Calf Raises

10 10 10 10 10
Standing Calf Raises

10 10 10 10 10
Seated Calf Raises

FOREARMS

10 10 10 10 10
Wrist Curls

10 10 10 10 10
Reverse Curls

10 10 10 10 10
One-Arm Wrist Curls
 ABDOMINALS

Hanging Leg Raises (bent knees) 150 reps

Crunches 150 reps

Bent-Over Twists 100 reps each side

Monday/Wednesday/Friday

ABDOMINALS

Begin workout with 5 minutes of Roman Chair

SHOULDERS

Behind-the-Neck 1 set of 15 rep warm-up;

10 8 8 8 6
Barbell Presses

8 8 8 8 8
Dumbbell Laterals

8 8 8 8 8
Machine Front Press

8 8 8 8 8
Bent-Over Laterals

10 10 10 10 10
Upright Rows

10 10 10 10 10
One-Arm Seated Cable Laterals

UPPER ARMS

15 10 8 6 4
Standing Barbell Curls
 15 10 8 6 4
Lying French Presses

8 8 8 8 8
Alternate Dumbbell Curls

8 8 8 8 8
Triceps Cable Pushdowns

10 10 10 10 10
Standing Leg Curls

10 10 10 10 10
Concentration Curls

10 10 10 10 10
One-Arm Triceps Extensions

15 15 15 15 15
Reverse Push-Ups

FOREARMS

10 10 10 10 10
Wrist Curls

10 10 10 10 10
Reverse Curls

10 10 10 10 10
One-Arm Wrist Curls

CALVES

10 10 10 10 10
Donkey Calf Raises

10 10 10 10 10
Standing Calf Raises

10 10 10 10 10
Seated Calf Raises

ABDOMINALS

Hanging Leg Raises (bent knees) 150 reps

Crunches 150 reps

Bent-Over Twists 100 reps each side