BICEPS	Sets	Reps	Weight
(Compound Lift)	3	8 to 10
(Compound Lift)	3	8 to 10
(Compound Lift) or (Isolation Lift)	3	8 to 10 or 12 to 15
(Isolation Lift)	3	12 to 15
Pick Your Lifts From Below:
Compound Lifts
Alternating Dumbbell Curls (seated or standing)
Standing Straight Bar Curls
Standing EZ Bar Curls
Standing Cable Curls
*Hammer Curls (seated or standing)
Chin-Ups (Short Range of Motion)
**Arnold Curls
***21's
Isolation Lifts
Concentration Curls
Dumbbell Preacher Curls
Straight Bar Preacher Curls
EZ Bar Preacher Curls
Preacher Hanging Curls
Machine Curls
Notes:
*-Can also be used as a Top Forearm Lift
**-Given the nature of the Arnold Curl, I have classified it both as a Compound and an Isolation Lift
***-Should be used as very last lift, if one wants to do a "burnout" set
Legs	Sets	Reps	Weight
Compound Lift	3	8 to 10
Compound Lift	3	8 to 10
Isolation Quad Lift	3	8 to 10 or 12 to 15
Isolation Hamstring Lift	3	8 to 10 or 12 to 15
Calf Lift	3	12 to 15
Calf Lift	3	12 to 15
Pick Your Lifts From Below:
Compound Lifts
Squats
Smith Machine Squats
Leg Press
Machine Leg Press
Lunges
Isolation Quad Lifts
Front Squats
Machine Quad Extensions
Isolation Hamstring Lifts
Stiff-Leg Dead Lifts
Machine Hamstring Curls
Calf Lifts
Standing Calf Raises
Leg Press Calf Extensions
Seated Calf Raises
Machine Leg Press Calf Extensions
Machine Calf Extensions
Forearms	Sets	Reps	Weight
*(Top Forearm Lift)	3	8 to 10 or 12 to 15
*(Top Forearm Lift)	3	8 to 10 or 12 to 15
*(Bottom Forearm Lift)	3	8 to 10 or 12 to 15
*(Bottom Forearm Lift)	3	8 to 10 or 12 to 15
(Dual Forearm Lift) (Optional)	3	12 to 15
Pick Your Lifts From Below:
Top Forearm Lifts
Reverse EZ Bar Curls
Reverse Straight Bar Curls
Reverse Wrist Curls
Dumbbell Reverse Wrist Curls
Hammer Curls (seated or standing)
Preacher Hammer Curls
Bottom Forearm Lifts
Wrist Curls
Behind-the-Back Wrist Curls
Dumbbell Wrist Curls
Bench Wrist Curls
Bench Dumbbell Wrist Curls
Dual Forearm Lift
Dumbbell Twists
Notes:
*-You Should Reverse the Order and do Bottom Forearms First Every Other Cycle
Chest	Sets	Reps	Weight
*Upper Chest Press	3	8 to 10
*Mid Chest Press	3	8 to 10
Lower Chest Lift	3	8 to 10
*Upper Chest Fly	3	12 to 15
*Mid Chest Fly	3	12 to 15
Lower Chest Fly	3	12 to 15
Pick Your Lifts From Below:
Upper Chest Presses
Incline Bench Press
Incline Dumbbell Press
Machine Incline Press
Mid Chest Presses
Bench Press
Dumbbell Bench Press
Machine Bench Press
Lower Chest Lifts
Decline Bench Press
Decline Dumbbell Press
EZ Bar Pull-Overs
Dumbbell Pull-Overs
Decline Machine Press
Upper Chest Flies
Incline Dumbbell Flies
Incline Cable Flies
Standing Cable Flies
Back	Sets	Reps	Weight
Back Lift	3	8 to 10
Back Lift	3	8 to 10
Lat Lift	3	8 to 10
Lat Lift	3	8 to 10
Lower Back Lift	3	12 to 15
Pick Your Lifts From Below:
Back Lifts
Dead Lifts
Seated Cable Rows
Machine Rows
Dumbbell Rows
Lat Lifts
*Pull-Ups (Various Grips)
Weight Assisted Pull-Ups
Lat Pull-Downs
Machine Lats
Lower Back Lifts
Good Mornings
Lower Back Machine
Reverse Sit-Ups
Notes:
*-Change your Pull-Up Grip Every Cycle
Shoulders	Sets	Reps	Weight
Compound Lift	3	8 to 10
Compound Lift	3	8 to 10
Isolation Front Shoulder Lift	3	8 to 10 or 12 to 15
Isolation Side Shoulder Lift	3	8 to 10 or 12 to 15
Isolation Rear Shoulder Lift	3	8 to 10 or 12 to 15
Shrug Lift	3	8 to 10 or 12 to 15
Pick Your Lifts From Below:
Compound Lifts
Military Press (seated or standing)
Machine Military Press (seated or standing)
Dumbbell Military Press (seated or standing)
Arnold Press
Isolation Front Shoulder Lifts
Dumbbell Front Raise
Alternating Dumbbell Front Raise
Straight Bar Front Raise
Cable Front Raise
Isolation Side Shoulder Lifts
Standing Lateral Raise
Standing Lateral Raise (alternate grip)
Seated Lateral Raise
Cable Lateral Raise
Isolation Rear Shoulder Lifts
Bent-Over Lateral Raise
Bent-Over Lateral Raise (alternate grip)
Bent-Over Seated Lateral Raise
Shrug Lifts
Dumbbell Shrugs
Straight Bar Shrugs
Machine Shrugs
Triceps	Sets	Reps	Weight
Compound Lift	3	8 to 10
Compound Lift	3	8 to 10
Isolation Lift	3	8 to 10 or 12 to 15
Isolation Lift	3	8 to 10 or 12 to 15
Pick Your Lifts From Below:
Compound Lifts
Dips
Machine-Assisted Dips
Bench Dips
French Curls
Dumbbell French Curls
Cable Press-Downs
Close-Grip Bench Press
Isolation Lifts
Dumbbell Kickbacks
Tricep Machine Curls
Skull Crunchers
One-Arm Cable Extentions