Weight(Beginning of Week):_________ |
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| Day #1 - Legs (Monday) | |||
| Exercise | Set #1 | Set #2 | Set #3 |
| Squats 3sets 6-8reps |
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| DB Lunges 3sets 6-8reps |
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| Leg Extensions 4sets 6-8reps |
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| Barbell Calf Raises 3sets Failure |
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| Day #2 - Bi's Forearms and Back(Tuesday) | |||
| Exercise | Set #1 | Set #2 | Set #3 |
| Deadlifts 3sets 6-8reps |
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| Bentover Rows 3sets 6-8reps |
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| Lat-Pull Downs 3sets 6-8reps |
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| Alternating DB Curl 3sets 6-8reps |
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| Straight BB Curls 2sets 6-8reps |
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| Hammer Curls 2sets 6-8reps |
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| Wrist Curls 3sets 6-8reps |
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| Reverse Wrist Curls 3sets 6-8reps |
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| Hammer Wrist Curls 3sets 6-8reps |
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| Day #3 - Shoulders and Trapezoids (Thursday) | |||
| Exercise | Set #1 | Set #2 | Set #3 |
| Military Press 3sets 6-8reps |
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| Arnold Press 3sets 6-8reps |
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| Bent Over Laterals 3sets 6-8reps |
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| BB Shrugs 3sets Failure |
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| DB Shrugs 3sets Failure |
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| Day #4 - Chest and Tri's(Friday) | |||
| Exercise | Set #1 | Set #2 | Set #3 |
| Flat BB Bench Press 3sets 6-8reps |
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| Incline DB Bench Press 3sets 6-8reps |
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| Decline DB Bench Press 3sets 6-8reps |
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| CG Bench Press 3sets 6-8reps |
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| Cable Push Downs 3sets 6-8reps |
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| SkullCrusher 3sets 6-8reps |
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