Monday Thursday

Muscle 1 Muscle 1
Chest Chest
bench press dumbbell press straight bench
incline bench press incline dumbbell press
incline dumbbell press flyes (d/m)
dumbbell fly cable cross for middle
cable cross flies for upper chest dumbbell pull over

Muscle 2 Muscle 2
Biceps Biceps
Barbell curls standard grip EZ curl bar - normal grip
Alternate dumbbell hammer curls
preachers with dumbbell preacher curls - machine
close grip cable curls

Tuesday Friday

Muscle 1 Muscle 1
Back Back
Deadlifts Back lats
Bent over rows Front Lats
T-bar Reverse grip lats
One Arm Dumbbell Trianlge grip lats
One Arm Cable rows Rowing machine

Muscle 2 Muscle 2
Tricep Tricep
Close grip bench press Both arm dumbbell extention
Easy bar lying extention Rope pushdown
tricep pushdown extention cable Cable overhead extention

Wednesday Saturday

Muscle 1 Muscle 1
Shoulder Shoulder
Dumbbell press Arnold press dumbbell
Side lateral raises (dumbbell) side lateral raises - cable - back side
rear delts Front raises dumbbell
shoulder barbell for side lateral raises fron raises with plate
rope reardelt Easy bar front raises
Tbar for shoulders

Muscle 2 Muscle 2
Legs Legs
Squats Squats
leg curls Leg press
leg extention calves