Friday Dumbbell Bench Press 3 8, 10, 12

Lat Pull-down 3 8, 10, 12

Overhead Dumbbell Press 3 8, 10, 12
Leg Press 3 8, 10, 12
Lying Leg Cur 3 8, 10, 12
Rope Press-down 3 8, 10, 12
Barbell Biceps Curl 3 8, 10, 12
Standing Calf Raise 3 8, 10, 12
Crunch 3 15
Saturday
Sunday Dumbbell Bench Press 3 8, 10, 12
Lat Pull-down 3 8, 10, 12
Overhead Dumbbell Press 3 8, 10, 12
Leg Press 3 8, 10, 12
Lying Leg Cur 3 8, 10, 12
Rope Press-down 3 8, 10, 12
Barbell Biceps Curl 3 8, 10, 12
Standing Calf Raise 3 8, 10, 12
Crunch 3 15
Monday
Tuesday Dumbbell Bench Press 3 8, 10, 12
Lat Pull-down 3 8, 10, 12
Overhead Dumbbell Press 3 8, 10, 12
Leg Press 3 8, 10, 12
Lying Leg Cur 3 8, 10, 12
Rope Press-down 3 8, 10, 12
Barbell Biceps Curl 3 8, 10, 12
Standing Calf Raise 3 8, 10, 12
Crunch 3 15
Wednesday
Thursday

Friday Barbell Bench Press 3 10, 12, 15

Dumbbell Flye 3 10, 12, 15
Barbell Bent-over Row 3 10, 12, 15
Lat Pull-down 3 10, 12, 15
Overhead Dumbbell Press 3 10, 12, 15
Dumbbell Lateral Raise 3 10, 12, 15
 Barbell Biceps Curl 3 10, 12, 15
Machine Preacher Curl 3 10, 12, 15
Lying Ez-Bar Triceps Extension 3 10, 12, 15
Rope Press-down 3 10, 12, 15
Crunch 3 15, 20
Saturday Leg Press 3 10, 12, 15
Leg Extension 3 10, 12, 15
Lying Leg Curl 3 10, 12, 15
Standing Calf Raise 3 15, 20
Seated Calf Raise 3 15, 20
Sunday
Monday Barbell Bench Press 3 10, 12, 15
Dumbbell Flye 3 10, 12, 15
Barbell Bent-over Row 3 10, 12, 15
Lat Pull-down 3 10, 12, 15
Overhead Dumbbell Press 3 10, 12, 15
Dumbbell Lateral Raise 3 10, 12, 15
Barbell Biceps Curl 3 10, 12, 15
Machine Preacher Curl 3 10, 12, 15
Lying Ez-Bar Triceps Extension 3 10, 12, 15
Rope Press-down 3 10, 12, 15
Crunch 3 15, 20
Tuesday Leg Press 3 10, 12, 15
Leg Extension 3 10, 12, 15
Lying Leg Curl 3 10, 12, 15
Standing Calf Raise 3 15, 20
Seated Calf Raise 3 15, 20
Wednesday
Thursday

Friday Incline Barbell Bench Press 4 10, 10, 12, 15

Dumbbell Flye 4 10, 15
Overhead Dumbbell Press 4 10, 15
Smith Machine Upright Row 4 8, 8, 10, 12
Lying Ez-Bar Triceps Extension 3 10, 12, 15
Dumbbell Kickback 3 10, 12, 15
Saturday Upright Row 4 8, 8, 10, 12
Bent-Over Row 4 8, 8, 10, 12
Incline Dumbbell Biceps Curl 4 8, 8, 10, 12
 Machine Preacher Curl 4 8, 8, 10, 12
Reverse Crunch 3 15, 20
Crunch 3 15, 20
Sunday Back Squat 4 8, 8, 10, 12
Leg Press 4 8, 8, 10, 12
Seated Leg Curl 4 8, 8, 10, 12
Romanian Deadlift 4 8, 8, 10, 12
Standing Calf Raise 3 25
Seated Calf Raise 3 25
Monday Incline Barbell Bench Press 4 10, 10, 12, 15
Dumbbell Flye 4 10, 15
Overhead Dumbbell Press 4 10, 15
Smith Machine Upright Row 4 8, 8, 10, 12
Lying Ez-Bar Triceps Extension 3 10, 12, 15
Dumbbell Kickback 3 10, 12, 15
Tuesday Upright Row 4 8, 8, 10, 12
Bent-Over Row 4 8, 8, 10, 12
Incline Dumbbell Biceps Curl 4 8, 8, 10, 12
Machine Preacher Curl 4 8, 8, 10, 12
Reverse Crunch 3 15, 20
Crunch 3 15, 20
Wednesday Back Squat 4 8, 8, 10, 12
Leg Press 4 8, 8, 10, 12
Seated Leg Curl 4 8, 8, 10, 12
Romanian Deadlift 4 8, 8, 10, 12
Standing Calf Raise 3 25
Seated Calf Raise 3 25
Thursday

Friday Incline Barbell Bench Press 5 10

Dumbbell Bench Press 5 8, 12
Dumbbell Flye 5 8, 12
Rope Press-down 4 8, 12
Dumbbell Kickback 3 10
Lying Ez-bar Triceps Extension 3 10
Standing Calf Raise 3 25
Seated Calf Raise 3 25
Saturday Back Squat 5 10
Leg Press 5 8, 12
 Lying Leg Curl 3 8, 12
Romanian Deadlift 3 8, 10
Seated Leg Curl 3 8, 12
Reverse Crunch 2 20
Crunch 2 20
Sunday
Monday Overhead Dumbbell Press 4 12
Smith Machine Upright Row 3 8, 12
Dumbbell Lateral Raise 3 10
Seated Calf Raise 10 10
Tuesday Barbell Bent-over Row 5 12
Lat Pull-down 5 8, 12
Single Arm Dumbbell Row 5 8, 10
Barbell Biceps Curl 4 10, 12
Incline Dumbbell Biceps Curl 3 10
Machine Preacher Curl 3 10
Crunch 3 20
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