WEEK 1

Day 1 Chest and Biceps

Barbell Bench Press Incline Dumbell press Flat Dumbell Fly E ! Barbell "url Dumbell curl Set 1 Set 2 Set 3 Set 4 Set 5 x x x x x Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

#at Pull$%&n Seate$ '%& #yin( ) Bar '%& S*ull "rushers )ricep Push$%&ns

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x x Set 5 x x x x

Set 6 x x x x x Set 6 x x x x Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x x Set 7 x x x x x

Day 3 Legs
S+uats #un(es #e( "urls #e( Extensi%n "al, 'aises

Set 1

Set 2

Set 3

Set 4

Day 4 Shoulders
-ilitary Dumbell Press Seate$ Si$e #ateral 'aises Stan$in( Dumbell Fr%nt 'aise Bent %.er 'e.erse Flys /'ear Delts0 Dumbell Shru(s

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

WEEK 2
Day 1 Chest and Biceps
Flat Dumbell Press Incline Barbell Press Incline Dumbell Fly Preacher "url 1ammer "url Set 1 Set 2 Set 3 Set 4 Set 5 x x x x x Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

Seate$ '%& #at Pull$%&n Sin(le 2rm '%& )ricep Push$%&ns S*ull "rushers

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x x Set 5 x x x x

Set 6 x x x x x Set 6 x x x x Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x x Set 7 x x x x x

Day 3 Legs
S+uats #e( Press Sti,, #e((e$ Dea$li,t #e( Extensi%n Seate$ "al, 'aises

Set 1

Set 2

Set 3

Set 4

Day 4 Shoulders
-ilitary Barbell Press Stan$in( Si$e #ateral 'aises Seate$ Fr%nt 'aise 'ear Delt -achine Barbell Shru(s

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

WEEK 3
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell Press Flat Dumbell Fly Seate$ Dumbell "url Barbell "url Set 1 Set 2 Set 3 Set 4 Set 5 x x x x x Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

#at Pull$%&n Seate$ '%& 3n$erhan$ '%&s S*ull "rushers )ricep '%pe Push$%&ns

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x x

Set 6 x x x x x Set 6 x x x x Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x x Set 7 x x x x x

Day 3 Legs
S+uats 1ac* S+uat Stan$in( #e( "urls #e( Extensi%n Stan$in( "al, 'aises

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

Day 4 Shoulders
Bent #ateral 'aises -ilitary Dumbell Press Stan$in( Dumbell Fr%nt 'aise Bent %.er 'e.erse Flys /'ear Delts0 Dumbell Shru(s

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

WEEK 4
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell press Flat Dumbell Fly E ! Barbell "url Dumbell curl Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

#at Pull$%&n Seate$ '%& #yin( ) Bar '%& S*ull "rushers )ricep Push$%&ns

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6 x x x x x Set 6 x x x x Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x Set 7 x x x x x

Day 3 Legs
S+uats #un(es #e( "urls #e( Extensi%n "al, 'aises

Set 1

Set 2

Set 3

Set 4

Set 5

x x Set 1 Set 2 Set 3 Set 4 Set 5

Day 4 Shoulders
-ilitary Dumbell Press Seate$ Si$e #ateral 'aises Stan$in( Dumbell Fr%nt 'aise Bent %.er 'e.erse Flys /'ear Delts0 Dumbell Shru(s

WEEK
Day 1 Chest and Biceps
Flat Dumbell Press Incline Barbell Press Incline Dumbell Fly Preacher "url 1ammer "url Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

Seate$ '%& #at Pull$%&n Sin(le 2rm '%& )ricep Push$%&ns S*ull "rushers

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6 x x x x x Set 6 x x x x Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x Set 7 x x x x x

Day 3 Legs
S+uats #e( Press Sti,, #e((e$ Dea$li,t #e( Extensi%n Seate$ "al, 'aises

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

Day 4 Shoulders
-ilitary Barbell Press Stan$in( Si$e #ateral 'aises Seate$ Fr%nt 'aise 'ear Delt -achine Barbell Shru(s

Set 1

Set 2

Set 3

Set 4

Set 5

WEEK !
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell Press Flat Dumbell Fly Seate$ Dumbell "url Barbell "url Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

#at Pull$%&n Seate$ '%& 3n$erhan$ '%&s S*ull "rushers )ricep '%pe Push$%&ns

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x Set 7 x x x x x

Day 3 Legs
S+uats 1ac* S+uat Stan$in( #e( "urls #e( Extensi%n Stan$in( "al, 'aises

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

Set 6 x x x x Set 6 x x x x x

Day 4 Shoulders
Bent #ateral 'aises -ilitary Dumbell Press Stan$in( Dumbell Fr%nt 'aise Bent %.er 'e.erse Flys /'ear Delts0 Dumbell Shru(s

Set 1

Set 2

Set 3

Set 4

Set 5

WEEK "
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell press Flat Dumbell Fly E ! Barbell "url Dumbell curl Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 x x x x x Set 7 x x x x x

Day 2 Back and Triceps

#at Pull$%&n Seate$ '%& #yin( ) Bar '%& S*ull "rushers )ricep Push$%&ns

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6 x x x x x Set 6 x x x x Set 6 x x x x x

Set 7 x x x x x Set 7 x x x x Set 7 x x x x x

Day 3 Legs
S+uats #un(es #e( "urls #e( Extensi%n "al, 'aises

Set 1

Set 2

Set 3

Set 4

Set 5 x x x

Day 4 Shoulders
-ilitary Dumbell Press Seate$ Si$e #ateral 'aises Stan$in( Dumbell Fr%nt 'aise Bent %.er 'e.erse Flys /'ear Delts0 Dumbell Shru(s

Set 1

Set 2

Set 3

Set 4

Set 5

WEEK #
Day 1 Chest and Biceps
Flat Dumbell Press Incline Barbell Press Pec Dec* 1ammer "url Preacher "url Set 1 Set 2 Set 3 Set 4 Set 5 x x x Set 6 x x x Set 7 x x x

Day 2 Back and Triceps

Seate$ '%& #at Pull$%&n #yin( ) bar '%& )ricep Push$%&ns '%pe Push$%&ns

Set 1

Set 2

Set 3

Set 4

Set 5 x x x

Set 6 x x x

Set 7 x x x

Day 3 Legs
S+uats Sti,, #e((e$ Dea$li,t #e( Extensi%n Seate$ "al, 'aises #e( Press

Set 1

Set 2

Set 3

Set 4

Set 5

Set 6

Set 7

Day 4 Shoulders
Stan$in( Si$e #ateral 'aises Seate$ Fr%nt 'aise 'ear Delt -achine Barbell Shru(s -achine Sh%ul$er Press

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

Set 6 x x x x

Set 7 x x x x

WEEK $
Day 1 Chest and Biceps
Barbell Bench Press Incline Dumbell Press Pec Dec* Seate$ Dumbell "url Strai(ht bar cable curl Set 1 Set 2 Set 3 Set 4 Set 5 x x x Set 6 x x x Set 7 x x x

Day 2 Back and Triceps

#at Pull$%&n Seate$ '%& 3n$erhan$ '%&s S*ull "rushers )ricep '%pe Push$%&ns

Set 1

Set 2

Set 3

Set 4

Set 5 x x x

Set 6 x x x

Set 7 x x x

Day 3 Legs
S+uats Stan$in( #e( "urls #e( Extensi%n Stan$in( "al, 'aises 1ac* S+uat

Set 1

Set 2

Set 3

Set 4

Set 5 x x x

Set 6 x x x

Set 7 x x x x

Day 4 Shoulders
Bent #ateral 'aises Stan$in( Dumbell Fr%nt 'aise Bent %.er 'e.erse Flys /'ear Delts0 Dumbell Shru(s -achine Sh%ul$er Press

Set 1

Set 2

Set 3

Set 4

Set 5 x x x x

Set 6 x x x x

Set 7 x x x x