DAY 1 CHEST & BICEPS

WARM UP CHEST GENERAL PRESS BB / DB / SMITH / LEVER FLAT PRESS 20 - 15 - 10 ASC

1A CHEST GENERAL PRESS BB / DB / SMITH / LEVER FLAT PRESS 6-6-6
1B CHEST LOWER FLY CABLE HIGH CROSSOVER 20 - 20
2 CHEST UPPER PRESS BB / DB / SMITH / LEVER INCLINE PRESS 10 - 10 - 10
3 CHEST UPPER PRESS & FLY DB PRESS FLY 10 - 10 - 10
4A CHEST LOWER PRESS BB / DB / SMITH / LEVER DECLINE PRESS 10 - 10 - 10
4B CHEST UPPER FLY CABLE LOW CROSSOVER 10 - 10 - 10
5 CHEST GENERAL FLY LEVER PEC DECK 10 - 10 - 10 - 10 DESC
6 CHEST GENERAL PULLOVER DB PULLOVER 10 - 10 - 10
1 BICEPS GENERAL CURL BB CURL 3x7 - 3x7 - 3x7
2 BICEPS SHORT CURL LEVER HIGH CURL 10 - 10 - 10
3 BICEPS LONG CURL BB SCOTT CURL 10 - 10 - 10
4 BICEPS BRACHIALIS CURL DB HAMMER CURL 12 - 10 - 8 ASC
5 BICEPS BRACHIORADIALIS CURL CABLE REVERSE CURL 10 - 10 - 10 - 10 DESC

DAY 2 BACK & TRICEPS

1 BACK LATS PULLDOWN CABLE WIDE PULLDOWN 15 - 12 - 10 - 8 ASC
2 BACK LATS ROW DB BENT OVER ROW 10 - 10 - 10
3 BACK LATS PULLDOWN CABLE / LEVER NARROW PULLDOWN 10 - 10 - 10
4 BACK TRAPS ROW CABLE / LEVER SEATED ROW 10 - 10 - 10 - 10 DESC
5 BACK TRAPS ROW CABLE FACE ROW 12 - 10 - 8 ASC
6 BACK TRAPS ROW BB BENT OVER ROW 10 - 10 - 10
7 BACK LATS PULLDOWN CABLE STIFF ARM PULLDOWN 10 - 12 - 14 - 16 ASC
8 BACK LOWER HYPEREXTENSION HYPEREXTENSION 15 - 15 - 15
1 TRICEPS LATERAL PUSHDOWN CABLE PUSHDOWN 10 - 10 - 10 - 10 DESC
2A TRICEPS LONG & LATERAL EXTENSION BB SKULLCRUSHER 10 - 10 - 10
2B TRICEPS LATERAL PRESS BB CLOSE GRIP PRESS 10 - 10 - 10
3 TRICEPS LONG EXTENSION BB FRENCH PRESS 10 - 10 - 10
4 TRICEPS LATERAL & MEDIAL DIPS MACHINE DIPS 10 - 12 - 14 - 16 ASC
5 TRICEPS MEDIAL PUSHDOWN CABLE REVERSE PUSHDOWN 10 - 10 - 10 - 10 DESC

DAY 3 LEGS
1 LEGS QUADS PRESS LEVER PRESS 15 - 12 - 10 - 8 ASC
2 LEGS VASTUS MEDIALIS PRESS LEVER PRESS (WIDE) 15 - 15
3 LEGS VASTUS LATERALIS PRESS LEVER PRESS (NARROW) 15 - 15
4 LEGS HAMS CURL LEVER CURL 10 - 10 - 10 - 10 DESC
5 LEGS QUADS EXTENSION LEVER EXTENSION 10 - 10 - 10 - 10 DESC
6A LEGS VASTUS MEDIALIS ADDUCTION LEVER ADDUCTION 10 - 10 - 10
6B LEGS VASTUS LATERALIS ABDUCTION LEVER ABDUCTION 10 - 10 - 10
7 LEGS GASTROCNEMIUS RAISE SMITH STANDING CALF RAISE 15 - 15 - 15

DAY 4 SHOULDERS & ARMS

WARM UP SHOULDERS LATERAL RAISE DB LATERAL RAISE 10 - 10 - 10 - 10 - 10 ASC
1 SHOULDERS ANTERIOR PRESS BB / DB / SMITH / LEVER OVERHEAD PRESS 15 - 12 - 10 - 8 ASC
2 SHOULDERS ANTERIOR & LATERAL PRESS DB ARNOLD PRESS 10 - 10 - 10
3 SHOULDERS ANTERIOR RAISE CABLE FRONT RAISE 10 - 10 - 10 - 10 DESC
4 SHOULDERS LATERAL RAISE CABLE LATERAL RAISE 10 - 10 - 10
5 SHOULDERS ANTERIOR & LATERAL RAISE DB RAISE ROTATION 10 - 10 - 10
6 SHOULDERS POSTERIOR RAISE DB REAR RAISE 10 - 10 - 10
1A BICEPS GENERAL CURL BB CURL 8-8-8
1B TRICEPS LATERAL PUSHDOWN CABLE PUSHDOWN 10 - 10 - 10
2A TRICEPS LONG & LATERAL EXTENSION BB SKULLCRUSHER 10 - 10 - 10
2B BICEPS SHORT CURL DB CONCENTRATION CURL 10 - 10 - 10
3A BICEPS LONG CURL DB INCLINE CURL 10 - 10 - 10
3B TRICEPS LONG EXTENSION DB EXTENSION 10 - 10 - 10