Click here for page one

Exercise/ Routine #20	# of Sets	# of Reps
MONDAY
One Leg Leg Press	3 sets	10-15 reps
Leg Extensions	3 sets	10-12 reps
Lying Leg Curls	2 sets	12 reps
Stiff Leg Deadlifts	2 sets	10 reps
Standing Calf Raise	3 sets	10-15 reps
Front Pullups	2 sets	10-12 reps
One Arm Row	3 sets	10 reps
Seated CloseGrip Row	2 sets	10 reps
Rear Lat Pulldown	2 sets	10 reps
Incline Bench Curl	3 sets	10-12 reps
Dumbbell Preacher Curl	2 sets	12 reps
Reverse Curls	2 sets	12 reps
Roman Chair Leg Lifts	3 sets	To Failure
Raised Leg Crunches	2 sets	To Failure
WEDNESDAY
Bench Press	3 sets	10-12 reps
Incline Flyes	2 sets	12 reps
Dips	2 sets	10 reps
Smith Machine Shoulder Press	3 sets	10-12 reps
Cable Upright Rows	2 sets	10 reps
Bent Over Lateral Raise	2 sets	10 reps
Dumbbell Shrugs	3 sets	10-12 reps
Tricep Rope Pushdown	3 sets	10-12 reps
Overhead Tricep	2 sets	10 reps
Oblique Crunches	3 sets	To Failure
Cable Crunches	3 sets	10-15 reps
FRIDAY
Dumbbell Squats	3 sets	10-15 reps
Leg Press	3 sets	10-12 reps
Leg Extensions	2 sets	10 reps
Lying Leg Curls	2 sets	10 reps
Standing Calf Raise	3 sets	12 reps
One Arm Row	3 sets	10-12 reps
Close Grip Lat Pulldown	2 sets	10-12 reps
Back Extensions	2 sets	12 reps
Cable Curls	3 sets	10-12 reps
Hammer Curls	2 sets	10-12 reps
Reverse Wrist Curls	2 sets	12 reps
Crunches	3 sets	To Failure
Hanging Leg Lifts To Side	3 sets	To Failure

Exercise/ Routine #21	# of Sets	# of Reps
MONDAY
Dumbbell Bench Press	3 sets	10-15 reps
Cable Flyes	3 sets	10 reps
Dips	3 sets	8 reps
Arnold Press	3 sets	8-12 reps
Cable Upright Rows	3 sets	10 reps
Front Shoulder Raise	3 sets	10-12 reps
Dumbbell Shrugs	3 sets	8-12 reps
Tricep Rope Pushdowns	3 sets	10-12 reps
Overhead Tricep	3 sets	10 reps
Raised Leg Crunches	3 sets	To Failure
Hanging Leg Lifts	3 sets	To Failure
WEDNESDAY
Dumbbell Squats	3 sets	10-15 reps
Leg Extensions	3 sets	10 reps
Lying Leg curl	3 sets	10 reps
Smith Machine Lunges	3 sets	10 reps
Seated Calf Raises	3 sets	10-15 reps
Standing Calf Raise	3 sets	10-12 reps
One Arm Row	3 sets	10-12 reps
Front Lat Pulldown	3 sets	8-10 reps
Back Extensions	2 sets	12 reps
Incline Bench Curl	3 sets	10-12 reps
Lying Cable Curl	3 sets	10-12 reps
Hammer Curls	2 sets	10 reps
Reverse Wrist Curls	3 sets	10-12 reps
Oblique Crunches	3 sets	To Failure
Cable Crunches	3 sets	10-15 reps
FRIDAY
Bench Press	3 sets	10-15 reps
Cable Cross-Overs	3 sets	10-12 reps
Dumbbell Incline Bench Press	3 sets	10-12 reps
Smith Machine Shoulder Press	3 sets	12 reps
Bent Over Lateral Raise	3 sets	8-10 reps
Front Shoulder Raise	3 sets	8-10 reps
Shrugs	3 sets	10-12 reps
Tricep Bench Dips	3 sets	10-12 reps
Revese Tricep Pushdowns	3 sets	8-12 reps
Kickbacks	2 sets	10 reps
Crunches	3 sets	To Failure
Hanging Leg Lifts To Side	3 sets	To Failure

Exercise/ Routine #21	# of Sets	# of Reps
MONDAY
Dumbbell Bench Press	3 sets	10-15 reps
Cable Flyes	3 sets	10 reps
Dips	3 sets	8 reps
ArnoldPress	3 sets	8-12 reps
Cable Upright Rows	3 sets	10 reps
Front Shoulder Raise	3 sets	10-12 reps
Dumbbell Shrugs	3 sets	8-12 reps
Tricep Rope Pushdowns	3 sets	10-12 reps
Overhead Tricep	3 sets	10 reps
Raised Leg Crunches	3 sets	To Failure
Hanging LegLifts	3 sets	To Failure
WEDNESDAY
Dumbbell Squats	3 sets	10-15 reps
Leg Extensions	3 sets	10 reps
Lying Leg curl	3 sets	10 reps
Smith Machine Lunges	3 sets	10 reps
Seated Calf Raises	3 sets	10-15 reps
Standing Calf Raise	3 sets	10-12 reps
One Arm Row	3 sets	10-12 reps
Front Lat Pulldown	3 sets	8-10 reps
Back Extensions	2 sets	12 reps
Incline Bench Curl	3 sets	10-12 reps
Lying Cable Curl	3 sets	10-12 reps
Hammer Curls	2 sets	10 reps
Reverse Wrist Curls	3 sets	10-12 reps
Oblique Crunches	3 sets	To Failure
Cable Crunches	3 sets	10-15 reps
FRIDAY
Bench Press	3 sets	10-15 reps
Cable Cross-Overs	3 sets	10-12 reps
Dumbbell Incline Bench Press	3 sets	10-12 reps
Smith Machine Shoulder Press	3 sets	12 reps
Bent OverLateral Raise	3 sets	8-10 reps
Front Shoulder Raise	3 sets	8-10 reps
Shrugs	3 sets	10-12 reps
Tricep Bench Dips	3 sets	10-12 reps
Revese Tricep Pushdowns	3 sets	8-12 reps
Kickbacks	2 sets	10 reps
Crunches	3 sets	To Failure
Hanging Leg Lifts To Side	3sets	To Failure

Exercise/ Routine #22	# of Sets	# of Reps
MONDAY
One Leg Leg Press	3 sets	10-15 reps
One Leg Leg Extensions	3 sets	10-12 reps
Lying Leg Curls	2 sets	12 reps
Dumbbell Stiff Leg Deadlift	2 sets	10 reps
Dumbbell Standing Calf Raise	3 sets	10-15 reps
Front Pullups	3 sets	6-10 reps
T-Bar Row	3 sets	8-10 reps
Seated Wide Grip Row	2 sets	10 reps
Close Grip Lat Pulldown	2 sets	10 reps
Bicep Curl	3 sets	10-12 reps
Preacher Curl	2 sets	10-12 reps
ReverseCurls	2 sets	10-12 reps
Roman Chair Leg Lifts	3 sets	To Failure
Raised Leg Crunches	3 sets	To Failure
WEDNESDAY
Incline Bench Press	3 sets	10-12 reps
Flyes	2 sets	10 reps
Dips	3 sets	6-10 reps
Dumbbell Shoulder Press	3 sets	8-12 reps
Dumbbell Upright Row	3 sets	8-10 reps
Dumbbell Lateral Raise	3 sets	8-10 reps
Dumbbell Shrugs	2 sets	10-12 reps
One Arm Tricep Pushdowns	3 sets	8-12 reps
Overhead Tricep	3 sets	10-12 reps
Cable Cross Overs	3 sets	To Failure
Cable Crunches	3 sets	10-15reps
FRIDAY
Smith Machine Front Squats	3 sets	10-15 reps
Leg Press	3 sets	8-12 reps
One Leg Leg Extension	2 sets	10 reps
Standing Leg Curl	2 sets	8-10 reps
Standing Calf Raise	3 sets	12 reps
Front Lat Pulldown	3 sets	10-12 reps
OneArm Row	2 sets	8-10 reps
Back Extensions	3 sets	10-12 reps
Cable Curls	3 sets	10-12 reps
Hammer Curls	3 sets	10-12 reps
Reverse Wrist Curls	2 sets	12 reps
Hanging Leg Lifts To Side	3 sets	To Failure
Crunches	3 sets	To Failure
Oblique Crunches	3sets	To Failure

Exercise/ Routine #23	# of Sets	# of Reps
MONDAY
Bench Press	2 sets	12-15 reps
Dumbbell Incline Bench Press	2 sets	12 reps
Smith Machine Shoulder Press	2 sets	12 reps
Dumbbell Lateral Raise	2 sets	12 reps
Shrugs	2 sets	15 reps
Tricep Pushdowns	2 sets	12 reps
Crunches	2 sets	To Failure
WEDNESDAY
Leg Press	3 sets	12-15 reps
Leg Extensions	3 sets	12 reps
Lying Leg Curls	3 sets	12 reps
Seated Calf Raise	3 sets	20 reps
Close Grip Lat Pulldown	3 sets	12-15 reps
One Arm Row	3 sets	12 reps
Dumbbell Bicep Curl	2 sets	12 reps
Wrist Curls	3 sets	20 reps
Seated Leg Lifts	3 sets	To Failure
FRIDAY
Incline Bench Press	3 sets	12-15 reps
Dumbbell Bench Press	3 sets	12 reps
Dumbbell Shoulder Press	2 sets	12 reps
Cable Upright Rows	2 sets	12 reps
Dumbbell Shrugs	3 sets	12-15 reps
Kickbacks	3 sets	12 reps
Raised Leg Crunches	2 sets	To Failure

Exercise/ Routine #24	# of Sets	# of Reps
MONDAY
Dumbbell Squats	2 sets	12-15 reps
Smith Machine Lunges	2 sets	12 reps
Dumbbell Standing Calf Raises	2 sets	15-20 reps
Back Extensions	2 sets	12-15 reps
Rear Lat Pulldowns	2 sets	12 reps
Bicep Curls	2 sets	12 reps
Reverse Curls	2sets	15-20 reps
Roman Chair Leg Lifts	2 sets	To Failure
WEDNESDAY
Cable Flyes	2 sets	12-15 reps
Bench Press	2 sets	12 reps
Dumbbell Front Shoulder Raise	2 sets	12 reps
Cable Lateral Raise	2 sets	12 reps
Shrugs	2 sets	15 reps
Overhead Tricep Ext.	2 sets	12 reps
Oblique Leg Crunches	2 sets	To Failure
FRIDAY
Smith Machine Squats	3 sets	12-15 reps
Standing Leg Curls	3 sets	12 reps
One Leg Leg Extensions	2 sets	12 reps
Standing Calf Raise	2 sets	20 reps
Front Lat Pulldown	3 sets	12 reps
Seated Close Grip Row	3 sets	12 reps
Concentration Curl	3 sets	12 reps
Dumbbell Reverse Wrist Curl	3 sets	15-20 reps
Crunches	2 sets	To Failure

Exercise/ Routine #25	# of Sets	# of Reps
MONDAY
Dumbbell Incline Bench Press	3 sets	10-15 reps
Cable Flyes	3 sets	10 reps
Dips	3 sets	8 reps
Behind Neck Press	4 sets	6-12 reps
Upright Row	3 sets	6-8 reps
Dumbbell Front Shoulder Raise	3 sets	8-12 reps
Shrugs	3 sets	8-12 reps
One Arm Tricep Pushdown	3 sets	10-12 reps
Overhead Tricep Extension	2 sets	10-12 reps
Raised Leg Crunches	3 sets	To Failure
Hanging Leg Lifts	2 sets	To Failure
WEDNESDAY
Squats	4 sets	8-15 reps
Leg Extensions	3 sets	8-10 reps
Standing Leg Curls	3 sets	8-10 reps
Dumbbell Lunges	2 sets	10 reps
Seated Calf Raises	2 sets	15 reps
Dumbbell Standing Calf Raises	2 sets	12 reps
T-Bar Row	3 sets	8-12 reps
Close Grip Lat Pulldown	3 sets	8-10 reps
Back Extensions	2 sets	12 reps
Bicep Curls	3 sets	8-12 reps
Cable Curls	2 sets	10 reps
Lying Cable Curls	2 sets	8 reps
Dumbbell Wrist Curls	3 sets	10-12 reps
Oblique Crunches	3 sets	To Failure
Cable Crunches	2 sets	15 reps
FRIDAY
Bench Press	4 sets	6-15 reps
Incline Bench Press	3 sets	6-8reps
Flyes	3 sets	8-12 reps
Dumbbell Shoulder Press	3 sets	8-12 reps
Dumbbell Lateral Raise	3 sets	10 reps
Cable Front Shoulder Raise	3 sets	10 reps
Dumbbell Shrugs	3 sets	8-12 reps
Tricep Bench Dips	3 sets	8-12 reps
Tricep Pushdowns	3 sets	6-10 reps
Kickbacks	2 sets	10 reps
Crunches	3 sets	To Failure
Hanging Leg Lifts To Side	2 sets	To Failure

Exercise/ Routine #26	# of Sets	# of Reps
MONDAY
One Leg Leg Press	3 sets	10-15 reps
One Leg Leg Extension	3 sets	10-12 reps
Lying Leg Curl	2 sets	10 reps
Stiff Leg Deadlift	2 sets	10 reps
Dumbbell Standing Calf Raise	3 sets	10-15 reps
Front Pullups	4 sets	6-12 reps
One Arm Row	3 sets	6-10 reps
Seated Close Grip Row	2 sets	10 reps
Rear Lat Pulldown	2 sets	10reps
Incline Bench Curl	3 sets	10-12 reps
Dumbbell Preacher Curl	2 sets	12 reps
Reverse Curls	2 sets	12 reps
Seated Leg Lifts	3 sets	To Failure
Raised Leg Crunches	2 sets	To Failure
WEDNESDAY
Dumbbell Decline Bench Press	3 sets	10-12 reps
Incline Flyes	2 sets	10 reps
Dips	2 sets	10 reps
Front Shoulder Press	3 sets	6-10 reps
Cable Upright Rows	2 sets	6-8 reps
Dumbbell Bent Over Lateral Raise	2 sets	8 reps
Shrugs	3 sets	8 reps
Tricep Rope Extensions	3 sets	6-10 reps
DumbbellOverhead Tricep Extension	2 sets	10 reps
Raised Leg Crunches	3 sets	To Failure
Cable Crunches	3 sets	12-15 reps
FRIDAY
Smith Machine Front Squats	4 sets	6-15 reps
Leg Press	3 sets	6-8 reps
Leg Extensions	2 sets	8-12 reps
Standing Leg Curls	3 sets	8-12 reps
Standing Calf Raises	3 sets	10 reps
Barbell Rows	2 sets	10 reps
Close Grip Lat Pulldown	2 sets	8-12 reps
Back Extensions	2 sets	8-12 reps
Cable Curls	2 sets	6-10 reps
Hammer Curls	2 sets	10 reps
Dumbbell Reverse Wrist Curls	2 sets	10 reps
Hanging Leg Lifts To Side	3 sets	To Failure
Crunches	3 sets	To Failure

Exercise/ Routine #27	# of Sets	# of Reps
MONDAY
Incline Bench Press	4 sets	8-15 reps
Cable Flyes	3 sets	8-10 reps
Dips	3 sets	8 reps
Behind Neck Press	4 sets	6-12 reps
Dumbbell Upright Row	3 sets	6-8 reps
Front Shoulder Raise	3 sets	8-12 reps
Dumbbell Shrugs	3 sets	8-12 reps
One Arm Tricep Pushdown	3 sets	10-12 reps
Overhead Tricep Extension	2 sets	10-12 reps
Raised Leg Crunches	3 sets	To Failure
Hanging Leg Lifts	3 sets	To Failure
WEDNESDAY
Dumbbell Squats	3 sets	10-15 reps
Leg Extensions	3 sets	10 reps
Standing Leg Curls	3 sets	10 reps
Smith Machine Lunges	2 sets	10 reps
Seated Calf Raise	2 sets	15 reps
Standing Calf Raise	2 sets	12 reps
T-Bar Row	3 sets	10-12 reps
Close Grip Lat Pulldown	3 sets	10-12 reps
Back Extensions	2 sets	12 reps
Dumbbell Bicep Curl	3 sets	10-12 reps
Cable Curl	2 sets	10 reps
Lying Cable Curl	2 sets	10 reps
Wrist Curls	3sets	10-12 reps
Oblique Crunches	3 sets	To Failure
Cable Crunches	2 sets	15 reps
FRIDAY
Dumbbell Bench Press	3 sets	8-10 reps
Incline Bench Press	3 sets	6-10 reps
Flyes	3 sets	8-12 reps
Front Shoulder Press	3 sets	8-12 reps
Dumbbell Lateral Raise	3 sets	10 reps
Front Shoulder Raise	3 sets	10 reps
Shrugs	3 sets	8-12 reps
Tricep Bench Dips	3 sets	8-12 reps
Triceps Pushdowns	3 sets	6-12 reps
Kickbacks	2 sets	10 reps
Hanging Leg Lifts To Side	2 sets	To Failure
Crunches	3 sets	To Failure

Exercise/ Routine #28	# of Sets	# of Reps
MONDAY
Leg Press	4 sets	8-15 reps
Leg Extension	3 sets	10-12 reps
Lying Leg Curl	3 sets	8-10 reps
Dumbbell Stiff Leg Deadlift	3 sets	8-10 reps
SeatedCalf Raise	3 sets	10-15 reps
Front Pullups	4 sets	6-12 reps
T-Bar Row	3 sets	6-12 reps
Seated Wide Grip Row	3 sets	8-10 reps
Rear Lat Pulldown	3 sets	8-10 reps
Incline Bench Curl	3 sets	8-12 reps
Preacher Curl	3 sets	8-12 reps
Reverse Curl	3 sets	8-12 reps
Seated Leg Lifts	3 sets	To Failure
Raised Leg Crunches	3 sets	To Failure
WEDNESDAY
Decline Bench Press	4 sets	8-12 reps
Incline Flyes	3 sets	8-12 reps
Dips	3 sets	6-10 reps
Smith Machine Shoulder Press	4 sets	6-10 reps
Cable Upright Rows	3 sets	6-8 reps
Bent Over Lateral Raise	3 sets	8 reps
Shrugs	3 sets	12 reps
Tricep Rope Pushdown	3 sets	6-10 reps
Overhead Tricep	3 sets	10 reps
Raised Leg Crunches	3 sets	To Failure
Cable Crunches	3 sets	12-15 reps
FRIDAY
Front Squats	4 sets	8-15 reps
Leg Press	3 sets	8-10 reps
One Leg Leg Extensions	3 sets	6-10 reps
Standing Leg Curls	3 sets	6-10 reps
Dumbbell Standing Calf Raise	3 sets	10-12 reps
One Arm Row	4 sets	6-12 reps
Close Grip Lat Pulldown	3 sets	6-10 reps
Back Extensions	3 sets	12 reps
Cable Curls	3 sets	6-10 reps
Hammer Curls	3 sets	8-12 reps
Reverse Wrist Curls	3 sets	12 reps
Hanging Leg Lifts To Side	3 sets	To Failure
Crunches	3 sets	To Failure
Cable Crunches	3 sets	12 reps

Exercise/ Routine #29	# of Sets	# of Reps
MONDAY
Dumbbell Bench Press	4 sets	8-15 reps
Incline Flyes	3 sets	10 reps
Dips	3 sets	8 reps
Front Shoulder Press	4 sets	6-12 reps
Upright Rows	3 sets	6-8 reps
Cable Front Shoulder Raise	2 sets	8-10 reps
Shrugs	3 sets	8-12 reps
Tricep Rope Pushdown	4 sets	8-12 reps
Overhead Tricep	2 sets	10 reps
Dips	2 sets	10 reps
Hanging Leg Lifts	3 sets	To Failure
Crunches	3 sets	To Failure
WEDNESDAY
Squats	4 sets	8-15 reps
Leg Extension	3 sets	8-10 reps
Lying Leg Curl	3 sets	8-10 reps
Dumbbell Lunges	3 sets	6-10 reps
Seated Calf Raise	3 sets	10-15 reps
Standing Calaf Raise	3 sets	10-12 reps
T-Bar Row	3 sets	8-10 reps
Front LatPulldown	3 sets	12 reps
Back Extensions	3 sets	8-12 reps
Bicep Curls	3 sets	4-10 reps
Lying Cable Curl	3 sets	8-10 reps
Hammer Curls	2 sets	10 reps
Dumbbell Wrist Curls	3 sets	10-12 reps
Oblique Crunches	3 sets	To Failure
Cable Crunches	2 sets	15 reps
Roman Chair Leg Lifts	2 sets	12 reps
FRIDAY
Bench Press	3 sets	8-10 reps
Dumbbell Incline Bench Press	3 sets	6-10 reps
Cable Flyes	3 sets	8 reps
Dumbbell Shoulder Press	3 sets	6-12 reps
Dumbbell Lateral Raise	3 sets	10 reps
Dumbbell Front Shoulder Raise	3 sets	8 reps
Dumbbell Shrugs	3 sets	8-12 reps
Lying Tricep Extensions	3 sets	8-12 reps
Reverse Tricep Pushdowns	3 sets	6-10 reps
Kickbacks	2 sets	8-10 reps
Raised Leg Crunches	3 sets	To Failure
Hanging Leg Lifts To Side	2 sets	To Failure
Cable Crunches	3 sets	12 reps

Click here for Page 3!

Bodybuilding.com

Recommend this article to a friend by e-mail here!

Back To Other Writer's Main Page

Back To The Articles Main Page.

Related Articles
The SFS Workout: Max Conditioning With Slow-Fast-Slow Technique!
The Perfect Bodybuilding Program
Free Training Program To Get Big, Buff & Ripped All Year Long.

Olympian Labs Omega 3-6-9 Supports a Healthy Heart, Mood and Cholesterol Levels! Learn More!