Mon-Chest and Bis
Inc Dumbbell press 4 sets 10,10,7,6
Flat Dumbbell press 3 sets 10,8,7
Flys 2 sets
Dumbbell curls 8,7,6
Cable curls 10,10,10
Tues-Legs
Front Squats 3 sets 10,10,10
Extensions 2 sets
Squats 6,6,6
Lying leg curls 3 sets 10,8,6
Seated Curls 3 sets 10,8,6
SLDL 6,6,6
Thurs-Back
DB Rows 10,10,10
Cable Rows 10,8
Bent over rows 8,7,6
Pulldowns 10,9,7
Hypers 12,12,12
Shrugs 10,8,7
Dumbbell Shrugs 10,10,10
Fri-Shoulders tris
Seated Dumbbell Press 8,6,6
Side Lat raises 10,10,10
Machine press 10,8,7
Bench Dips 10,10,10
V bar push dpwns 10,10,10
closegrip press 8 7 6
Inc Dumbbell press 4 sets 10,10,7,6
Flat Dumbbell press 3 sets 10,8,7
Flys 2 sets
Dumbbell curls 8,7,6
Cable curls 10,10,10
Tues-Legs
Front Squats 3 sets 10,10,10
Extensions 2 sets
Squats 6,6,6
Lying leg curls 3 sets 10,8,6
Seated Curls 3 sets 10,8,6
SLDL 6,6,6
Thurs-Back
DB Rows 10,10,10
Cable Rows 10,8
Bent over rows 8,7,6
Pulldowns 10,9,7
Hypers 12,12,12
Shrugs 10,8,7
Dumbbell Shrugs 10,10,10
Fri-Shoulders tris
Seated Dumbbell Press 8,6,6
Side Lat raises 10,10,10
Machine press 10,8,7
Bench Dips 10,10,10
V bar push dpwns 10,10,10
closegrip press 8 7 6