Monday

Exercise Sets Reps 10-12

Dumbbell presses on flat bench

Pec deck flyes

10-12

Standing barbell military presses

10-12

Tricep V-bar pushdowns

10-12

Skullcrushers with EZ-bar

10-12

Lateral dumbbell deltoid raises

12-15

Preacher curls with EZ-bar

10-12

Seated dumbbell bicep curls

10-12

Lat pulls

10-12

Dumbbell rows

10-12

Dumbbell shrugs

10-12

Tuesday

Exercise

Sets Reps

Leg presses (plate-loaded machine)

10-12

Leg extension machine

10-12

Seated hamstring curls

10-12

Face-down hamstring curls

10-12

Standing calf presses

10-12

Seated calf presses

12-15

Ab-machine of choice (Nautilus recommended)

10-12

Crunches

Unlim.

Wednesday: Rest Thursday: Upper Body

Exercise Sets Reps

Chins (assisted, if necessary)

10-12

Seated cable rows

10-12

Upright cable rows

10-12

Lateral dumbbell deltoid raises Standing EZ-bar bicep curls

2 3

12-15 10-12

Seated dumbbell hammer curls

12-15

Dumbbell presses on incline bench

10-12

Cable crossover flies (focus on contraction)

12-15

Standing barbell military presses

10-12

Dips (assisted, if necessary)

10-12

Tricep rope pushdowns

10-12

Friday: Lower Body + Abs

Exercise Donkey calf presses Standing calf presses Sets Reps 2 2 10-12 10-12

Seated hamstring curls

10-12

Kneeling one-leg hamstring curls (if avail. otherwise facedown curls) Leg presses (plate-loaded machine)

2 3

12-15 10-12

Hack squats

12-15

Ab-machine of choice (Nautilus recommended) Crunches

2 3

10-12 Unlim.

Weekend: Rest