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Exercise/ Routine #18	# of Sets	# of Reps
MONDAYS AND THURSDAYS
Squats	4 sets	10-12 reps
Leg Presses	4 sets	10-12 reps
Hack Squats	4 sets	10-12 reps
Leg Extensions	4 sets	10-12 reps
Lying Leg Curls	5 sets	10-12 reps
Standing Calf Raises	4 sets	10-12 reps
Seated Calf Raises	4 sets	10-12 reps
Crunches	3 sets	10-12 reps
Lying Leg Raises	3 sets	15-20 reps
TUESDAYS AND FRIDAYS
Incline Barbell Presses	4 sets	10-12 reps
Flat Dumbbell Flyes	3 sets	10-12 reps
Dips	3 sets	12-15 reps
Bent Over Barbell Rows	4 sets	10-12 reps
Seated Pulley Rows	3 sets	10-12 reps
Pulldowns	3 sets	10-12 reps
Front Military Presses	2 sets	10-12 reps
Behind The Neck Presses	2 sets	10-12 reps
Side Laterals	2 sets	10-12 reps
Bent Over Laterals	2 sets	10-12 reps
Machine Shrugs	4 sets	12-15 reps
Lying Triceps Extensions	3 sets	10-12 reps
Standing EZ Bar Curls	3 sets	10-12 reps

Exercise/ Routine #19	# of Sets	# of Reps
MONDAYS
Flat Bench	5 sets	5-7 reps
Dips, Weighted	2 sets	5-7 reps
Incline Dumbell Press	1 set	5-7 reps
Military Press/Pullovers	2 sets	5-7 reps
Dumbell Curls	2 sets	5-7 reps
TUESDAYS
Deads	4 sets	5-7 reps
Powercleans	1 sets	5-7 reps
Leg Press	1 sets	5-7 reps
Shrugs	3 sets	5-9 reps
THURSDAYS
Wtd Chins	3 sets	5-7 reps
Close Gr Bench/Dumbell Row	4 sets	5-7 reps
Pushdowns	1 sets	5-7 reps
Preachers	3 sets	5-7 reps
SATURDAYS
Squats	4 sets	5-7 reps
Hack Squat	1 sets	5-7 reps
Leg Press	1 sets	5-7 reps
Standing Calf	3 sets	5-7 reps

Exercise/ Routine #20	# of Sets	# of Reps
MONDAYS
Squat (or Leg Press)	4 sets	8-12 reps
Leg Extension	4 sets	8-12 reps
Leg Curl on 2 Different Machines	4 sets	8-12 reps
Standing Calf Raise	4 sets	8-12 reps
Seated Calf Raise	4 sets	8-12 reps
TUESDAYS
Bench Press	4 sets	8-12 reps
Cable Flyes	4 sets	8-12 reps
Behind Neck Press	4 sets	8-12 reps
Side Lateral	4 sets	8-12 reps
THURSDAY
Bent Over Row	4 sets	8-12 reps
Pulldown	4 sets	8-12 reps
Barbell Shrugs	4 sets	8-12 reps
SATURDAY
Barbell Curl	4 sets	8-12 reps
One Arm Dumbbell Curl On Preacher Bench	4 sets	8-12 reps
Lying Tricep Extension	4 sets	8-12 reps
Cable Pushdown	4 sets	8-12 reps
Hammer Curls	4 sets	8-12 reps
Behind The Back Standing Wrist Curls	4 sets	8-12 reps
Weighted Crunches	4 sets	8-12 reps
Cable Side Crunches	4 sets	8-12 reps

Exercise/ Routine #21	# of Sets	# of Reps
MONDAYS,TUESDAYS, THURSDAYS,FRIDAYS
Bench Press	3 sets	8-10 reps
Bench Pulls	3 sets	8-10 reps
Seated Row	3 sets	8-10 reps
Shoulder Press	3 sets	8-10 reps
Leg Press	3 sets	8-10 reps
Calf Raises	3 sets	8-10 reps
Leg Extensions	3 sets	8-10 reps
Leg Curls	3 sets	8-10 reps
Skulling Crunches	3 sets	8-10 reps

Exercise/ Routine #22	# of Sets	# of Reps
MONDAYS
Dumbbell Bench Press	2 sets	12-15 reps
Smith Machine Shoulder Press	2 sets	12 reps
Dumbbell Shrugs	2 sets	12-15 reps
Tricep Pushdowns	2 sets	12 reps
Crunches	2 sets	To Failure
TUESDAY
Leg Extension	2 sets	12-15 reps
Leg Curl	2 sets	12-15 reps
Seated Calf Raise	2 sets	20 reps
Close Grip Lat Pulldown	2 sets	12-15 reps
Dumbbell Bicep Curl	2 sets	12 reps
Wrist Curls	2 sets	20 reps
Crunches	2 sets	To Failure
THURSDAY
Dumbbell Bench Press	2 sets	12-15 reps
Smith Machine Shoulder Press	2 sets	12 reps
Dumbbell Shrugs	2 sets	12-15 reps
Tricep Pushdowns	2 sets	12 reps
Crunches	2 sets	To Failure
FRIDAY
Leg Extension	2 sets	12-15 reps
Leg Curl	2 sets	12-15 reps
Seated Calf Raise	2 sets	20 reps
Close Grip Lat Pulldown	2 sets	12-15 reps
Dumbbell Bicep Curl	2 sets	12 reps
Wrist Curls	2 sets	20 reps
Crunches	2 sets	To Failure

Exercise/ Routine #23	# of Sets	# of Reps
MONDAYS
Dumbbell Incline Bench Press	2 sets	12-15 reps
Dumbbell Shoulder Press	2 sets	12 reps
Shrugs	2 sets	12 reps
One Arm Tricep Pushdown	2 sets	12 reps
Raised Leg Crunches	2 sets	To Failure
TUESDAY
One Leg Leg Extensions	2 sets	12-15 reps
Standing Leg Curls	2 sets	12-15 reps
Dumbbell Standing Calf Raise	2 sets	20 reps
Front Lat Pulldown	2 sets	12-15 reps
Bicep Curl	2 sets	12 reps
Reverse Wrist Curls	2 sets	15-20 reps
Raised Leg Crunches	2 sets	To Failure
THURSDAY
Incline Dumbbell Bench Press	2 sets	12-15 reps
Dumbbell Shoulder Press	2 sets	12 reps
Shrugs	2 sets	12 reps
One Arm Tricep Pushdowns	2 sets	12 reps
Raised Leg Crunches	2 sets	To Failure
FRIDAY
One Leg Leg Extensions	2 sets	12-15 reps
Standing Leg Curls	2 sets	12-15 reps
Dumbbell Standing Calf Raise	2 sets	20 reps
Front Lat Pulldown	2 sets	12-15 reps
Bicep Curl	2 sets	12 reps
Reverse Wrist Curls	2 sets	15-20 reps
Raised Leg Crunches	2 sets	To Failure

Exercise/ Routine #24	# of Sets	# of Reps
MONDAYS
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 Pushdown	2 sets	12 reps
Crunches	2 sets	To Failure
TUESDAY
Leg Press	2 sets	12-15 reps
Leg Extension	2 sets	12 reps
Lying Leg Curls	2 sets	12 reps
Seated Calf Raise	2 sets	20 reps
Close Grip Lat Pulldown	2 sets	12-15 reps
One Arm Row	2 sets	12 reps
Dumbbell Bicep Curl	2 sets	12 reps
Wrist Curl	2 sets	20 reps
Seated Leg Lifts	2 sets	To Failure
THURSDAY
Incline Bench Press	2 sets	12-15 reps
Dumbbell Bench Press	2 sets	12 reps
Dumbbell Shoulder Press	2 sets	12 reps
Cable Upright Row	2 sets	12 reps
Dumbbell Shrugs	2 sets	12-15 reps
Kickbacks	2 sets	12 reps
Raised Leg Crunches	2 sets	To Failure
FRIDAY
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 Pulldown	2 sets	12 reps
Bicep Curls	2 sets	12 reps
Reverse Curls	2 sets	15-20 reps
Roman Chair Leg Lifts	2 sets	To Failure

Exercise/ Routine #25	# of Sets	# of Reps
MONDAYS
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
Dumbbell Overhead Tri Extension	2 sets	12 reps
Oblique Leg Crunches	2 sets	To Failure
TUESDAY
Smith Machine Squats	2 sets	12-15 reps
Standing Leg Curls	2 sets	12 reps
One Leg Leg Extensions	2 sets	12 reps
Standing Calf Raise	2 sets	20 reps
Front Lat Pulldown	2 sets	12 reps
Seated Close Grip Row	2 sets	12 reps
Concentration Curl	2 sets	12 reps
Dumbbell Reverse Wrist Curl	2 sets	15-20 reps
Crunches	3 sets	To Failure
THURSDAY
Dumbbell Incline Bench Press	3 sets	10-15 reps
Flyes	3 sets	10-12 reps
Front Shoulder Press	3 sets	10-12 reps
Dumbbell Bent Over Lat Raise	2 sets	12 reps
Dumbbell Shrugs	3 sets	12-15 reps
Tricep Pushdowns	3 sets	10-12 reps
Seated Leg Lifts	3 sets	To Failure
FRIDAY
Leg Press	3 sets	10-15 reps
Dumbbell Lunges	3 sets	10-12 reps
Seated Calf Raises	3 sets	15-20 reps
Back Extensions	3 sets	12-15 reps
One Arm Row	3 sets	10-12 reps
Dumbbell Bicep Curl	3 sets	10-12 reps
Dumbbell Wrist Curl	3 sets	15-20 reps
Raised Leg Crunches	3 sets	To Failure

Exercise/ Routine #26	# of Sets	# of Reps
MONDAYS
Incline Bench Press	3 sets	12-15 reps
Cable Flyes	3 sets	10-12 reps
Dips	2 sets	8 reps
Behind Neck Press	3 sets	8-12 reps
Dumbbell Upright Row	3 sets	10-12 reps
Dumbbell Front Shoulder Raise	3 sets	8-12 reps
Dumbbell Shrugs	2 sets	10-12 reps
One Arm Tricep Pushdown	3 sets	10-12 reps
Overhead Tricep Extension	2 sets	12 reps
Raised Leg Crunches	3 sets	To Failure
Hanging Leg Lifts	2 sets	To Failure
TUESDAY
Smith Machine Squats	3 sets	12-15 reps
Leg Extesions	3 sets	10 reps
Standing Leg Curls	3 sets	10 reps
Dumbbell Lunges	2 sets	10 reps
Seated Calf Raise	2 sets	15 reps
Dumbbell Standing Calf Raise	2 sets	12 reps
T-Bar Row	3 sets	10-12 reps
Close Grip Lat Pulldown	3 sets	10 reps
Back Extensions	2 sets	12 reps
Bicep Curl	3 sets	10-12 reps
Cable Curl	2 sets	10 reps
Lying Cable Curl	2 sets	10 reps
Dumbbell Wrist Curls	3 sets	10-12 reps
Oblique Crunches	3 sets	To Failure
Cable Crunches	2 sets	15 reps
THURSDAY
Dumbbell Bench Press	3 sets	10-15 reps
Dumbbell Incline Bench Press	3 sets	10-12 reps
Flyes	3 sets	10-12 reps
Dumbbell Shoulder Press	3 sets	12 reps
Dumbbell Lateral Raise	3 sets	10 reps
Dumbbell Front Shoulder Raise	3 sets	10 reps
Dumbbell Shrugs	3 sets	10-12 reps
Tricep Bench Dips	3 sets	10-12 reps
Tricep Pushdowns	3 sets	10 reps
Kickbacks	3 sets	10 reps
Crunches	3 sets	To Failure
Hanging Leg Lifts To Side	3 sets	To Failure
FRIDAY
One Leg Leg Press	3 sets	10-15 reps
Leg Extensions	3 sets	10-12 reps
Lying Leg Curl	2 sets	12 reps
Stiff Leg Deadlifts	2 sets	10 reps
Dumbbell Standing Calf Raise	3 sets	10-15 reps
Front Pullups	2 sets	10-12 reps
One Arm Row	3 sets	10 reps
Seated Close Grip 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

Exercise/ Routine #27	# of Sets	# of Reps
MONDAYS
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
Dumbbell Bent Over Lat Raise	2 sets	10 reps
Dumbbell Shrugs	3 sets	10-12 reps
Tricep Rope Pushdown	3 sets	10-12 reps
Overhead Tricep Extension	2 sets	10 reps
Oblique Crunches	3 sets	To Failure
Cable Crunches	3 sets	10-15 reps
TUESDAY
Dumbbell Squats	3 sets	10-12 reps
Leg Press	3 sets	10-12 reps
Leg Extension	2 sets	10 reps
Lying Leg Curl	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 Curl	3 sets	10-12 reps
Hammer Curl	2 sets	10-12 reps
Reverse Wrist Curl	2 sets	12 reps
Hanging Leg Lifts To Side	3 sets	To Failure
Crunches	3 sets	To Failure
THURSDAY
Incline Bench Press	3 sets	10-12 reps
Dumbbell Bench Press	3 sets	10-12 reps
Cable Flyes	3 sets	10-12 reps
Dumbbell Shoulder Press	3 sets	10 reps
Dumbbell Lateral Raise	2 sets	12 reps
Front Shoulder Raise	2 sets	10 reps
Lying Tricep Extension	3 sets	10 reps
One Arm Tricep Pushdown	2 sets	12 reps
Kickbacks	2 sets	10 reps
Oblique Crunches	3 sets	To Failure
Cable Crunches	3 sets	10-15 reps
FRIDAY
One Leg Leg Press	3 sets	10-12 reps
Standing Leg Curl	3 sets	10-12 reps
Smith Machine Front Squat	3 sets	10-12 reps
Smith Machine Lunges	2 sets	10-12 reps
Seated Calf Raise	2 sets	12 reps
Standing Calf Raise	2 sets	8 reps
Rear Lat Pulldown	3 sets	12 reps
Barbell Rows	3 sets	10-12 reps
Seated Wide Grip Row	2 sets	12 reps
Concentration Curl	3 sets	12 reps
Lying Cable Curl	2 sets	10 reps
Wrist Curl	2 sets	10-12 reps
Reverse Wrist Curl	2 sets	10-12 reps
Roman Chair Leg Lifts	3 sets	To Failure
Raised Leg Crunches	2 sets	To Failure

Exercise/ Routine #28	# of Sets	# of Reps
MONDAYS
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 Pushdown	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
TUESDAY
Dumbbell Squats	3 sets	10-15 reps
One Leg Leg Extension	3 sets	10 reps
Lying Leg Curl	3 sets	10 reps
Smith Machine Lunges	3 sets	10 reps
Seated Calf Raise	3 sets	10-15 reps
Dumbbell 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 Extension	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
THURSDAY
Bench Press	3 sets	10-15 reps
Cable Crossovers	3 sets	10-12 reps
Dumbbell Incline Bench Press	3 sets	10-12 reps
Smith Machine Shoulder Press	3 sets	12 reps
Bent Over Lat Raise	3 sets	8-10 reps
Dumbbell Front Shoulder Raise	3 sets	8-10 reps
Shrugs	3 sets	10-12 reps
Tricep Bench Dips	3 sets	10-12 reps
Reverse Tricep Pushdown	3 sets	8-12 reps
Kickbacks	2 sets	10 reps
Crunches	3 sets	To Failure
Hanging Leg Lifts To Side	3 sets	To Failure
FRIDAY
One Leg Leg Press	3 sets	10-15 reps
One Leg Leg Extension	3 sets	10-12 reps
Lying Leg Curl	2 sets	12 reps
Stiff Leg Deadlift	2 sets	10 reps
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
Reverse Curl	2 sets	10-12 reps
Roman Chair Leg Lifts	3 sets	To Failure
Raised Leg Crunches	3 sets	To Failure

Exercise/ Routine #29	# of Sets	# of Reps
MONDAYS
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 Pushdown	3 sets	8-12 reps
Overhead Tricep	3 sets	10-12 reps
Cable Crossovers	3 sets	To Failure
Cable Crunches	3 sets	10-15 reps
TUESDAY
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 Curls	2 sets	8-10 reps
Standing Calf Raise	3 sets	12 reps
Front Lat Pulldown	3 sets	10-12 reps
One Arm Row	2 sets	8-10 reps
Back Extension	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
Oblique Crunches	3 sets	To Failure
Crunches	2 sets	To Failure
THURSDAY
Incline Bench Press	3 sets	8-12 reps
Dumbbell Bench Press	3 sets	10-12 reps
Cable Flyes	3 sets	8-10 reps
Front Shoulder Raise	3 sets	8-10 reps
Cable Lateral Raise	2 sets	12 reps
Upright Row	3 sets	8-10 reps
Lying Tricep Extension	3 sets	10 reps
Tricep Pushdown	3 sets	12 reps
Kickbacks	2 sets	10 reps
Oblique Crunches	3 sets	To Failure
Cable Crunches	3 sets	10-15 reps
Roman Chair Leg Lifts	3 sets	To Failure
FRIDAY
One Leg Leg Extension	3 sets	8-12 reps
Lying Leg Curl	3 sets	10-12 reps
Leg Extensions	3 sets	10-12 reps
Smith Machine Squats	3 sets	8-12 reps
Seated Calf Raise	3 sets	10-12 reps
Standing Calf Raise	3 sets	8 reps
Rear Lat Pulldown	3 sets	12 reps
Barbell Rows	3 sets	10-12 reps
Seated Wide Grip Rows	2 sets	12 reps
Concentration Curl	3 sets	8-12 reps
Lying Cable Curl	3 sets	8-12 reps
Reverse Wrist Curl	3 sets	10-12 reps
Wrist Curl	3 sets	10-12 reps
Hanging Leg Lifts	3 sets	To Failure
Raised Leg Crunches	3 sets	To Failure

Exercise/ Routine #30	# of Sets	# of Reps
MONDAYS
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 Pushdown	2 sets	12 reps
Crunches	2 sets	To Failure
TUESDAY
Leg Press	2 sets	12-15 reps
Leg Extension	2 sets	12 reps
Lying Leg Curl	2 sets	12 reps
Seated Calf Raise	2 sets	20 reps
Close Grip Lat Pulldown	2 sets	12-15 reps
One Arm Row	2 sets	12 reps
Dumbbell Bicpe Curl	2 sets	12 reps
Wrist Curl	2 sets	20 reps
Seated Leg Lifts	2 sets	To Failure
THURSDAY
Incline Bench Press	2 sets	12-15 reps
Dumbbell Bench Press	2 sets	12 reps
Dumbbell Shoulder Press	2 sets	12 reps
Cable Upright Row	2 sets	12 reps
Dumbbell Shrugs	2 sets	12-15 reps
Kickbacks	2 sets	12 reps
Raised Leg Crunches	2 sets	To Failure
FRIDAY
Dumbbell Squats	3 sets	8-12 reps
Smith Machine Lunges	3 sets	10-12 reps
Standing Calf Raise	3 sets	10-12 reps
Back Extension	3 sets	8-12 reps
Rear Lat Pulldown	3 sets	10-12 reps
Bicep Curl	3 sets	8 reps
Reverse Curl	3 sets	12 reps
Roman Chair Leg Lifts	3 sets	To Failure

Exercise/ Routine #31	# of Sets	# of Reps
MONDAYS
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
Dumbbell Overhead Tri Ext	2 sets	12 reps
Oblique Leg Crunches	2 sets	To Failure
TUESDAY
Smith Machine Squats	2 sets	12-15 reps
Standing Leg Curl	2 sets	12 reps
One Leg Leg Extension	2 sets	12 reps
Standing Calf Raise	2 sets	20 reps
Front Lat Pulldown	2 sets	12 reps
Seated Close Grip Row	2 sets	12 reps
Concentration Curl	2 sets	12 reps
Reverse Wrist Curl	2 sets	15-20 reps
Crunches	3 sets	To Failure
THURSDAY
Dumbbell Incline Bench Press	3 sets	10-15 reps
Flyes	3 sets	10-12 reps
Front Shoulder Press	3 sets	10-12 reps
Bent Over Lateral Raise	2 sets	12 reps
Dumbbell Shrugs	3 sets	12-15 reps
Tricep Pushdown	3 sets	10-12 reps
Seated Leg Lifts	3 sets	To Failure
FRIDAY
Leg Press	3 sets	10-15 reps
Dumbbell Lunges	3 sets	10-12 reps
Seated Calf Raise	3 sets	15-20 reps
Back Extension	3 sets	12-15 reps
One Arm Row	3 sets	10-12 reps
Dumbbell Bicep Curl	3 sets	10-12 reps
Dumbbell Wrist Curl	3 sets	15-20 reps
Raised Leg Crunches	3 sets	To Failure

Exercise/ Routine #32	# of Sets	# of Reps
MONDAYS
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
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
TUESDAY
Squats	4 sets	8-15 reps
Leg Extension	3 sets	8-10 reps
Standing Leg Curl	3 sets	8-10 reps
Dumbbell Lunges	2 sets	10 reps
Seated Calf Raises	2 sets	15 reps
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 Extension	2 sets	12 reps
Bicep Curl	3 sets	8-12 reps
Cable Curl	2 sets	10 reps
Lying Cable Curl	2 sets	8 reps
Dumbbell Wrist Curl	3 sets	10-12 reps
Oblique Crunches	3 sets	To Failure
Cable Crunches	2 sets	15 reps
THURSDAY
Bench Press	4 sets	6-15 reps
Incline Bench Press	3 sets	6-8 reps
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
FRIDAY
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
Standing Calf Raise	3 sets	10-15 reps
Front Pullup	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	10 reps
Incline Bench Curl	3 sets	10-12 reps
Dumbbell Preacher Curl	2 sets	12 reps
Reverse Curl	2 sets	12 reps
Seated Leg Lifts	3 sets	To Failure
Raised Leg Crunches	2 sets	To Failure

Exercise/ Routine #33	# of Sets	# of Reps
MONDAYS
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 Row	2 sets	6-8 reps
Bent Over Lateral Raise	2 sets	8 reps
Shrugs	3 sets	8 reps
Tricep Rope Pushdown	3 sets	6-10 reps
Overhead Tricep Extension	2 sets	10 reps
Raised Leg Crunches	3 sets	To Failure
Cable Crunches	3 sets	12-15 reps
TUESDAY
Smith Machine Front Squats	4 sets	8-15 reps
Leg Press	3 sets	8-10 reps
Leg Extensions	2 sets	8-10 reps
Standing Leg Curls	2 sets	8-10 reps
Standing Calf Raises	3 sets	10-12 reps
Barbell Rows	3 sets	8-12 reps
Close Grip Lat Pulldown	2 sets	8-10 reps
Back Extensions	2 sets	12 reps
Cable Curls	2 sets	8-10 reps
Hammer Curls	2 sets	8-10 reps
Reverse Wrist Curls	2 sets	12 reps
Hanging Leg Lifts To Side	3 sets	To Failure
Crunches	3 sets	To Failure
THURSDAY
Dumbbell Incline Bench Press	4 sets	6-12 reps
Dumbbell Bench Press	3 sets	6-8 reps
Cable Flyes	3 sets	6-10 reps
Arnold Press	3 sets	10 reps
Dumbbell Lateral Raise	2 sets	10 reps
Front Shoulder Raise	2 sets	10 reps
Lying Tricep Extension	3 sets	6-10 reps
One Arm Tricep Pushdown	2 sets	8 reps
Kickbacks	2 sets	8-10 reps
Cable Crunches	2 sets	12 reps
FRIDAY
One Leg Leg Extension	2 sets	10-12 reps
Lying Leg Curl	2 sets	10-12 reps
Squats	3 sets	8-12 reps
Smith Machine Lunges	3 sets	8-12 reps
Seated Calf Raise	3 sets	12 reps
Standing Calf Raise	3 sets	8 reps
Rear Lat Pulldown	3 sets	6-10 reps
T-Bar Row	3 sets	6-10 reps
Seated Wide Grip Row	3 sets	8-10 reps
Concentration Curl	3 sets	8-12 reps
Lying Cable Curl	2 sets	10 reps
Wrist Curl	2 sets	10-12 reps
Reverse Wrist Curl	2 sets	10-12 reps
Roman Chair Leg Lifts	3 sets	To Failure
Raised Leg Crunches	2 sets	To Failure

Exercise/ Routine #34	# of Sets	# of Reps
MONDAYS
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
TUESDAY
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 Curls	3 sets	10-12 reps
Cable Curls	2 sets	10 reps
Lying Cable Curls	2 sets	10 reps
Wrist Curls	3 sets	10-12 reps
Oblique Crunches	3 sets	To Failure
Cable Crunches	2 sets	15 reps
THURSDAY
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
Cable Front Shoulder Raise	3 sets	10 reps
Shrugs	3 sets	8-12 reps
Tricep Bench Dips	3 sets	8-12 reps
Tricep Pushdowns	3 sets	6-12 reps
Kickbacks	2 sets	10 reps
Crunches	3 sets	To Failure
Hanging Leg Lifts To Side	2 sets	To Failure
FRIDAY
Leg Press	4 sets	8-15 reps
Leg Extensions	3 sets	10-12 reps
Lying Leg Curl	3 sets	8-10 reps
Dumbbell Stiff Leg Deadlifts	3 sets	8-10 reps
Seated Calf Raise	3 sets	10-15 reps
Front Pullups	3 sets	6-12 reps
T-Bar Row	4 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 Wrist Curls	3 sets	8-12 reps
Seated Leg Lifts	3 sets	To Failure
Raised Leg Crunches	3 sets	To Failure

Exercise/ Routine #35	# of Sets	# of Reps
MONDAYS
Decline Bench Press	4 sets	10-12 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 Extension	3 sets	10 reps
Raised Leg Crunches	3 sets	To Failure
Cable Crunches	3 sets	12-15 reps
TUESDAY
Front Squats	4 sets	8-15 reps
Leg Press	3 sets	8-10 reps
One Leg Leg Extension	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
THURSDAY
Dumbbell Incline Bench Press	4 sets	6-12 reps
Bench Press	4 sets	6-12 reps
Cable Flyes	3 sets	6-10 reps
Behind Neck Press	3 sets	10 reps
Dumbbell Lateral Raise	2 sets	10 reps
Dumbbell Front Shoulder Raise	2 sets	10 reps
Lying Tricep Extension	3 sets	6-10 reps
One Arm Tricep Pushdown	3 sets	6-8 reps
Kickbacks	3 sets	8-12 reps
Crunches	3 sets	12-15 reps
Cable Crunches	2 sets	To Failure
FRIDAY
Leg Extensions	3 sets	8-12 reps
Standing Leg Curls	3 sets	8-12 reps
Squats	4 sets	8-12 reps
Dumbbell Lunges	3 sets	8-12 reps
Standing Calf Raise	3 sets	12 reps
Seated Calf Raise	3 sets	8 reps
Rear Lat Pulldown	3 sets	6-10 reps
T-Bar Row	4 sets	6-12 reps
Seated Wide Grip Row	3 sets	8-10 reps
Concentration Curl	3 sets	8-12 reps
Lying Cable Curl	3 sets	6-10 reps
Dumbbell Wrist Curl	3 sets	8-12 reps
Dumbbell Reverse Wrist Curl	3 sets	8-12 reps
Roman Chair Leg Lifts	3 sets	To Failure
Raised Leg Crunches	3 sets	To Failure

Exercise/ Routine #36	# of Sets	# of Reps
MONDAYS
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 Extension	2 sets	10 reps
Dips	2 sets	10 reps
Hanging Leg Lifts	3 sets	To Failure
Crunches	3 sets	To Failure
TUESDAY
Squats	4 sets	8-15 reps
Leg Extensions	3 sets	8-10 reps
Lying Leg Curls	3 sets	8-10 reps
Dumbbell Lunges	3 sets	6-10 reps
Seated Calf Raise	3 sets	10-15 reps
Standing Calf Raise	3 sets	10-12 reps
T-Bar Row	3 sets	8-10 reps
Front Lat Pulldown	3 sets	12 reps
Back Extensions	3 sets	8-12 reps
Bicep Curls	3 sets	4-10 reps
Lying Cable Curls	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
THURSDAY
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	4 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 Pushdown	3 sets	6-10 reps
Kickbacks	2 sets	8-10 reps
Raised Leg Crunches	3 sets	To Failure
Cable Crunches	2 sets	To Failure
Hanging Leg Lifts To Side	2 sets	12 reps
FRIDAY
Leg Press	4 sets	6-12 reps
Leg Extensions	4 sets	8-12 reps
Lying Leg Curls	3 sets	8-10 reps
Stiff Leg Deadlifts	3 sets	8-10 reps
Dumbbell Standing Calf Raise	3 sets	10-15 reps
Close Grip Pullups	4 sets	6-12 reps
One Arm Row	3 sets	6-12 reps
Seated Close Grip Row	3 sets	10 reps
Front Lat Pulldown	3 sets	8 reps
Incline Bench Curl	3 sets	4-8 reps
Preacher Curl Machine	2 sets	8 reps
Reverse Curl	3 sets	12 reps
Seated Leg Lifts	3 sets	To Failure
Crunches	3 sets	To Failure
Oblique Crunches	2 sets	To Failure

Exercise/ Routine #37	# of Sets	# of Reps
MONDAYS
Bench Press	4 sets	5-10 reps
Incline Flyes	3 sets	8-10 reps
Dips	3 sets	6 reps
Arnold Press	4 sets	6-10 reps
Upright Rows	3 sets	6-8 reps
Bent Over Lateral Raise	3 sets	8 reps
Shrugs	3 sets	12 reps
Tricep Pushdown	3 sets	6-10 reps
Tricep Cable Extension	3 sets	10 reps
Lying Tricep Extension	3 sets	8 reps
Cable Crunches	3 sets	12-15 reps
Oblique Crunches	3 sets	To Failure
TUESDAY
Front Squats	4 sets	8-12 reps
One Leg Leg Press	3 sets	8-10 reps
One Leg Leg Extension	3 sets	6-10 reps
Standing Leg Curl	3 sets	6-10 reps
Dumbbell Standing Calf Raise	3 sets	10-12 reps
Barbell Row	4 sets	6-12 reps
Close Grip Lat Pulldown	3 sets	6-12 reps
Back Extensions	3 sets	12 reps
Cable Curls	3 sets	6-10 reps
Hammer Curls	3 sets	6-10 reps
Reverse Wrist Curls	3 sets	12 reps
Hanging Leg Lifts To Side	3 sets	To Failure
Cable Crunches	3 sets	To Failure
Crunches	3 sets	12 reps
THURSDAY
Incline Bench Press	4 sets	6-12 reps
Dumbbell Bench Press	3 sets	6-10 reps
Cable Flyes	3 sets	6-10 reps
Behind Neck Press	3 sets	10 reps
Dumbbell Lateral Raise	3 sets	10 reps
Dumbbell Front Shoulder Raise	3 sets	10 reps
Lying Tricep Extensions	3 sets	6-10 reps
One Arm Tricep Pushdown	3 sets	6-8 reps
Overhead Tricep Extensions	3 sets	8-10 reps
Kickbacks	2 sets	8-10 reps
Crunches	3 sets	To Failure
Roman Chair Leg Lifts	3 sets	To Failure
Oblique Crunches	2 sets	To Failure
FRIDAY
Leg Extensions	3 sets	8-12 reps
Lying Leg Curls	3 sets	8-12 reps
Front Squats	4 sets	8-12 reps
Smith Machine Lunges	3 sets	8 reps
Standing Calf Raise	3 sets	12 reps
Seated Calf Raise	3 sets	8 reps
Front Lat Pulldown	3 sets	6-10 reps
T-Bar Row	3 sets	6-10 reps
Seated Wide Grip Row	3 sets	8-12 reps
Concentration Curl	3 sets	8-12 reps
Bicep Curls	3 sets	6-10 reps
Reverse Curl	2 sets	10-12 reps
Reverse Wrist Curl	3 sets	8-12 reps
Wrist Curl	3 sets	8 reps
Hanging Leg Lifts	3 sets	To Failure
Seated Leg Lifts	3 sets	To Failure

Exercise/ Routine #38	# of Sets	# of Reps
MONDAYS
Bench Press	3 sets	5-10 reps
Incline Bench Press	2 sets	8-10 reps
Upright Rows	3 sets	6 reps
Dumbbell Lateral Raise	2 sets	6-10 reps
Shrugs	2 sets	6-8 reps
Tricep Pushdown	2 sets	6-10 reps
Seated Leg Lifts	3 sets	To Failure
Crunches	2 sets	To Failure
TUESDAY
Leg Press	3 sets	10-15 reps
Leg Extension	2 sets	12 reps
Lying Leg Curls	2 sets	12 reps
Seated Calf Raise	3 sets	15 reps
Rear Lat Pulldown	3 sets	10-15 reps
One Arm Row	2 sets	12 reps
Bicep Curl	2 sets	12 reps
Wrist Curl	2 sets	15 reps
Raised Leg Crunches	3 sets	To Failure
THURSDAY
Dumbbell Bench Press	3 sets	10-15 reps
Incline Bench Press	2 sets	10-12 reps
Dumbbell Shoulder Press	3 sets	10-12 reps
Dumbbell Front Shoulder Raise	2 sets	12 reps
Dumbbell Shrugs	2 sets	12-15 reps
Tricep Rope Pushdown	2 sets	12 reps
Overhead Tricep Extension	2 sets	12 reps
Roman Chair Leg Lifts	3 sets	To Failure
Oblique Crunches	2 sets	To Failure
FRIDAY
Leg Press	3 sets	10-15 reps
One Leg Leg Extension	2 sets	12 reps
Standing Leg Curls	2 sets	12 reps
Standing Calf Raise	2 sets	15 reps
Barbell Row	3 sets	8-12 reps
Seated Close Grip Row	2 sets	12 reps
Preacher Curl	2 sets	12 reps
Reverse Wrist Curl	2 sets	15 reps
Cable Crunches	3 sets	20 reps

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