Two Week Split:

Here is the two week split that is to be repeated once the first two weeks are up:

Monday 1: Upper Day One

Bench Press - 2 sets of 8-12 Military Press - 2 sets of 12 Skull crushers - 2 sets of 15 Chins - 2 sets to failure (add weight if you can get over 15 reps) Barbell Rows - 2 sets of 10

Monday 2: Lower Day Two

Alternate Dumbbell Curls - 2 sets of 12 Plate Twists - 3 sets with as much weight as possible Leg Press Calf Raises - 1 set of 15 (with 5 second pause at bottom) Lying Leg Curls - 2 sets of 12 Squats - 1 set of 8 and 1 set of 20

Wednesday 1: Lower Day One

EZ Bar Curls - 2 sets of 12 Hammer Curls - 2 sets of 15 Seated Calf Raises - 1 set of 15 (with 5 second pause at the bottom of each rep) Stiff-Leg Deadlifts - 2 sets of 15 Hack Squats - 1 set of 8 and 1 set of 20

Wednesday 2: Upper Day Three

Decline Bench Press - 2 sets of 812 Machine Shoulder Press - 2 sets of 8 Close Grip Bench Press - 2 sets of 15 Chins - 2 sets taken to failure T-Bar Rows - 2 sets of 10

Friday 1: Upper Day Two

Incline Dumbbell Press - 2 sets of 8-12 Dumbbell Military Press - 2 sets of 12 Dips - 2 sets of 12 (add weight if necessary) Wide Grip Pulldowns - 2 sets of 10 Deadlifts - 1 set of 8 and 1 set of 4

Friday 2: Lower Day Three

Preacher Dumbbell Curls - 2 sets of 12 Zottman Curls - 2 sets of 15 Standing Calf Raises - 1 set of 15 (with 5 second hold at bottom) Sumo Squat - 2 sets of 15 Leg Press - 1 set of 20 taken to failure

Abs:
Abdominals should be trained twice per week, on off days. Keep the training short - 2-3 sets. Train them heavy and in the 8-12 rep range. Key exercises are: Weighted decline situps Weighted knee raises Swiss ball crunches