Program 2 Notes: 6 Weeks Duration, Advanced Bodybuilder Level

Rep Ranges - Workload Notes:
Resistance Exercises Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14 Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21 Day 22 Day 23 Day 24 Day 25 Day 26 Day 27 Day 28 Day 29 Day 30 Day 31
  MON TUE WED THUR FRI SAT  SUN MON TUE WED THUR FRI SAT  SUN MON TUE WED THUR FRI SAT  SUN MON TUE WED THUR FRI SAT  SUN MON TUE WED
CHEST L   M     H OFF     ML     L OFF M     H     OFF ML     L   M OFF   H  
CHEST - Bench Press     2-3S, 8-12 R     2-3DS, 6R OFF     3S,15-24R       OFF 3S, 8-12 R           OFF 3S,15-24R         3S, 8-12 R OFF   3-4DS, 6R  
CHEST - Inclined Press     2-3S, 8-12 R     2-3DS, 6R OFF     3S,15-24R       OFF 3S, 8-12 R     3DS, 6R     OFF 3S,15-24R         3S, 8-12 R OFF   3-4DS, 6R  
CHEST - Decline Bench     2-3S, 8-12 R       OFF     3S,15-24R       OFF 3S, 8-12 R     3DS, 6R     OFF 3S,15-24R         3S, 8-12 R OFF   3-4DS, 6R  
CHEST - Dumbbell Flys, Followed by Dumbbell Press end of set 2-3S,25-40R           OFF           2-3S,25-40R OFF             OFF       3S,25-40R     OFF      
CHEST - Inclined Dumbbell Flys, Followed by Inclined Dumbbell Press end of set 2-3S,25-40R           OFF           2-3S,25-40R OFF             OFF       3S,25-40R     OFF      
CHEST - Inclined Dumbbell Flys, Followed by Declined Dumbbell Press end of set 2-3S,25-40R           OFF           2-3S,25-40R OFF             OFF       3S,25-40R     OFF      
CHEST - Dips, bend forward, can use pronated grip to emphasize lower pec 2-3S,25-40R           OFF           2-3S,25-40R OFF             OFF       3S,25-40R     OFF      
Barbell Pullovers 2-3S,25-40R           OFF     3S,15-24R       OFF             OFF           3S, 8-12 R OFF      
SHOULDERS M     H     OFF ML     L   M OFF   H       ML OFF   L   M     OFF H    
SHOULDERS - Front Presses 2-3S, 8-12R     2-3DS, 6R     OFF 3S,15-24R           OFF   3DS, 6R         OFF             OFF 4DS, 6R    
SHOULDERS - Dumbbell Presses             OFF       3S,25-40R   3S, 8-12R OFF           4S,15-24R OFF   3S,25-40R   4S, 8-12R     OFF      
SHOULDERS - Side Lateral Raises 2-3S, 8-12R     2-3DS, 8R     OFF 3S,15-24R     3S,25-40R   3S, 8-12R OFF   3DS, 8R       3S,15-24R OFF   3S,25-40R   3S, 8-12R     OFF 4DS, 8R    
SHOULDERS - Low Pulley Front Raises or alt. exer.  2-3S, 8-12R           OFF 3S,15-24R     3S,25-40R   3S, 8-12R OFF           3S,15-24R OFF   3S,25-40R   3S, 8-12R     OFF      
SHOULDERS - Bent-over Lateral Raises 2-3S, 8-12R           OFF 3S,15-24R         3S, 8-12R OFF           3S,15-24R OFF   3S,25-40R   3S, 8-12R     OFF      
TRICEPS L    M     H OFF     ML     L OFF M     H     OFF ML     L   M OFF   H  
TRICEPS - Pushdowns 2-3S,25-40R   2-3S, 8-12R     2-3DS, 8R OFF     3S,15-24R     2-3S,25-40R OFF 3S, 8-12R     3DS, 8R     OFF 3S,15-24R     3S,25-40R   3S, 8-12R OFF   3DS, 8R  
TRICEPS - Lying Tricep Press (do this first) 2-3S,25-40R   2-3S, 8-12R     3S, 8R OFF     3S,15-24R     2-3S,25-40R OFF 3S, 8-12R     3S, 8R     OFF 3S,15-24R     3S,25-40R   3S, 8-12R OFF   3S, 8R  
BACK   H       ML OFF   L   M     OFF H       ML   OFF L   M     H OFF     ML
BACK - Chins             OFF       4S, 8-12R     OFF             OFF     4S, 8-12 R       OFF      
BACK - Bent Rows or Seated Rows   2-3DS, 6R         OFF             OFF         3-4S,15-24R   OFF     3-4S, 8-12 R     3-4DS, 6R OFF      
BACK - Lat Pulldowns to front   2-3DS, 6R       4S,15-24R OFF   3S,25-40R         OFF 3DS, 6R       3-4S,15-24R   OFF 4S,25-40R           OFF     4S,15-24R
BACK - Close-grip Lat Pulldowns             OFF       3S, 8-12R     OFF             OFF             OFF      
BACK - Deadlifts   2-3DS, 6R         OFF             OFF 3DS, 6R           OFF     3-4S, 8-12R     3-4DS, 6R OFF      
BACK - One-arm Dumbbell Rows             OFF   3S,25-40R         OFF             OFF             OFF      
BACK -  Inclined Bench Lying Dumbbell Rows           3S,15-24R OFF       3S, 8-12R     OFF             OFF 3-4S,25-40R           OFF     4S,15-24R
BACK - Barbell Shrugs   2-3DS, 6R         OFF             OFF 3DS, 6R           OFF           3-4DS, 6R OFF      
BACK - Reverse Barbell Shrugs           3S,15-24R OFF       4S, 8-12R     OFF         3-4S,15-24R   OFF     4S, 8-12 R       OFF     4S,15-24R
BACK - Dumbbell Shrugs             OFF   3S,25-40R         OFF             OFF 4S,25-40R           OFF      
BACK - Upright Rows           2-3S,15-24 OFF   3S,25-40R         OFF         3-4S,15-24R   OFF     3-4S, 8-12 R       OFF     3-4S,15-24R
BICEPS   ML     L   OFF M     H     OFF ML     L   M OFF   H       ML OFF   L  
BICEPS - Dumbbell Curls         2-3S,25-40R   OFF             OFF       2-3S,25-40R     OFF             OFF   3S,25-40R  
BICEPS - Barbbell Curls (EZ Curl)   2-3S,15-24R         OFF 3S, 8-12R     3DS, 6R     OFF 2-3S,15-24R         3S, 8-12 R OFF   3DS, 6R       3S,15-24R OFF      
BICEPS - Hammer Curls   2-3S,15-24R     2-3S,25-40R   OFF 3S, 8-12R     3DS, 6R     OFF 2-3S,15-24R     2-3S,25-40R   3S, 8-12 R OFF   3DS, 6R       3S,15-24R OFF   3S,25-40R  
BICEPS - Preacher Curls         2-3S,25-40R   OFF             OFF       2-3S,25-40R     OFF             OFF   3S,25-40R  
FOREARMS   L     M     OFF H       ML   OFF L   M     H OFF     ML     L OFF M    
FOREARMS - Wrist Curls   2-3S,25-40R   2-3S, 8-12R     OFF 2-3DS, 8R       2-3S,15-24R   OFF 2-3S,25-40R   2-3S, 8-12R     2-3DS, 8R OFF     2-3S,15-24R     2-3S,25-40R OFF 2-3S, 8-12R    
FOREARMS - Reverse Wrist Curls   2-3S,25-40R   2-3S, 8-12R     OFF 2-3DS, 8R       2-3S,15-24R   OFF 2-3S,25-40R   2-3S, 8-12R     2-3DS, 8R OFF     2-3S,15-24R     2-3S,25-40R OFF 2-3S, 8-12R    
FOREARMS - Other Grip Exercises             OFF             OFF             OFF             OFF      
LEGS - UPPER     H       OFF ML     L   M OFF   H       ML OFF   L   M     OFF H    
LEGS - Squat or leg press     2-3DS, 6R       OFF 3S,15-24R     3S,25-40R   3S, 8-12 R OFF   3DS, 6R       4S,15-24R OFF   4S,25-40R   4S, 8-12 R     OFF 3-4DS, 6R    
LEGS - Power Squats     2-3DS, 6R       OFF           3S, 8-12 R OFF   3DS, 6R         OFF       3S, 8-12 R     OFF 3-4DS, 6R    
LEGS - Side lunge             OFF 3S,15-24R     3S,25-40R     OFF           4S,15-24R OFF             OFF      
LEGS - Lunge or Walking Lunge             OFF       1-2S,25-40R     OFF             OFF   2S,25-40R         OFF      
LEGS - Leg Extensions     2-3DS, 8R       OFF 3S,15-24R         3S, 8-12 R OFF   2-3DS, 8R       3S,15-24R OFF       3S, 8-12 R     OFF 3DS, 8R    
LEGS - Leg Curls     2-3DS, 8R       OFF 3S,15-24R         3S, 8-12 R OFF   2-3DS, 8R       3S,15-24R OFF       3S, 8-12 R     OFF 3DS, 8R    
CALVES H       ML   OFF L   M     H OFF     ML     L OFF M     H     OFF ML    
LEGS - Calf Raises, Standing, toes straight 2-3DS, 6R       2S,15-24R   OFF 3S,25-40R   2S, 8-12 R     3DS, 6R OFF     2S,15-24R     3S,25-40R OFF 3S, 8-12 R     3-4DS, 6R     OFF 3S,15-24R    
LEGS - Calf Raises, Standing, toes outward         2S,15-24R   OFF     2S, 8-12 R       OFF     2S,15-24R       OFF 2S, 8-12 R           OFF 2S,15-24R    
LEGS - Calf Raises, Standing, toes inward         2S,15-24R   OFF     2S, 8-12 R       OFF     2S,15-24R       OFF 2S, 8-12 R           OFF 2S,15-24R    
LEGS - Calf Raises, Seated, toes straight 2-3DS, 6R       2S,15-24R   OFF 3S,25-40R   2S, 8-12 R     3DS, 6R OFF     2S,15-24R     3S,25-40R OFF 3S, 8-12 R     3-4DS, 6R     OFF 3S,15-24R    
LEGS - Calf Raises, Seated, toes outward         2S,15-24R   OFF     2S, 8-12 R       OFF     2S,15-24R       OFF 2S, 8-12 R           OFF 2S,15-24R    
LEGS - Calf Raises, Seated, toes inward         2S,15-24R   OFF     2S, 8-12 R       OFF     2S,15-24R       OFF 2S, 8-12 R           OFF 2S,15-24R    
ABDOMEN             OFF             OFF             OFF             OFF      
ABDOMEN - See Mitch's Routine, "The Chub to Champ Part 1"   Yes     Yes   OFF   Yes     Yes   OFF   Yes     Yes   OFF Yes       Yes   OFF   Yes  
NECK                                                              
To Be Determined