DAY 1

INCL 3 x 16
FLAT FLY 3 x 16
OVRHD ROW 2 x 20
DIPS 2 x max
TRI P/D 3 x 16
REV TRI P/D 3 x 16
CABLE CURL 3 x 12
INCL CURL 3 x 12
LAT P/D 2 x 20
SIDE ROW 3x8
FRNT RAISE 3 x 12
SIDE RAISE 3 x 12

DAY 3
FLAT 3 x 20
DECL FLY 3 x 12
IN/OUT 3 x 20
SKULLZ 3 x 16
REV TRI P/D 3 x 12
E/Z CURL 3 x 16
HAMMERS 3 x 10
DB MIL 3 x 10
SHRUGS 3 x 20
CUBAN 3 x 16
PULLUPS 3 x max

DAY 2/4
SQUAT 3 x 12
LEG EXT 3 x 16
LEG CURL 3 x 16
STIFLEG D.L. 2 x 20
ABS IN,UP. . . MAX
ALT SIDE MAX
ROMANS MAX
CARDIO ! ! ! 10 MIN

DAY 5
DECL 3 x 16
INCL FLY 3 x 20
DB PUSHUP 3 x max
DIPS 2 x max
TRI P/D 2 x 12
CABLE CURL 2 x 12
BB CURL 3 x 16
SKULLZ 3 x 16
SIDEARM 2 x 16
PULLUPS 2 x max
BB MILITARY 3 x 16
SHRUGS 3 x 10
DAY 1 DAY 2/4 DAY 3 DAY 5
INCL 2 x 16 SQUAT 3 x 12 FLAT 2 x 20 *PRESS 4x6
FLAT FLY 2 x 16 LEG EXT 3 x 16 DECL FLY 2 x 12 *FLYS 3x8
OVRHD ROW 2 x 20 LEG CURL 3 x 16 IN/OUT 2 x 20 R PUSHUP 2 x max
DIPS 2 x max STIFLEG D.L. 2 x 20 SKULLZ 2 x 16 SKULLZ 3x6
TRI P/D 2 x 16 HYPER-EXT 2 x 12 REV TRI P/D 2 x 12 TRI P/D 4x4
REV TRI P/D 2 x 16 ABS 1 2 x max E/Z CURL 2 x 16 BB CURL 4x4
CABLE CURL 2 x 12 ABS 2 2 x max HAMMERS 2 x 10 DB CURL 3x6
INCL CURL 2 x 12 MIL Press 3 x 10 LAT P/D 4x4
LAT P/D 2 x 20 SHRUGS 2 x 20 MILITARY 3x6
SIDE ROW 3 x 8 CUBAN 2 x 10 UP ROW 3x4
ALT RAISE 2 x 12 PULLUPS 2 x max