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* Rack Pulls (Done Every-Other-Week) - 2 sets, 4-6 reps (3-4 warm-ups)
Weighted Pull-ups - 2 sets, 4-6 reps (After warm-up)
V-Bar Pull-downs - 2 sets, 4-6 reps
One Arm Dumbbell Rows or T-Bar Rows - 2 sets 4-6 reps

Barbell Shrugs - 2 sets 4-6 reps (After 1 warm-up set)

Tuesday - Chest

Chest

Incline Barbell Bench Press - 2 sets 4-6 reps (After warm-up)
Flat Barbell Bench Press - 2 sets 4-6 reps
Weighted Dips or Flat Dumbbell Press - 2 sets 4-6 reps

Calves

Donkey Calf Raises or Calf Presses (Off Leg Press) - 3 sets 6-8 reps (After 2-3 warm-up sets)
Seated Calf Raises - 2 sets 6-8 reps

Legs

Leg Press - 3 sets 4-6 reps (After 4 warm-ups)
Hack Squats - 2 sets, 4-6 reps
Stiff Leg Deadlifts - 2 sets 4-6 reps

Thursday - Biceps, Triceps & Forearms

Biceps/Triceps

Barbell curls - 2 sets 4-6 reps (After 3 warm-ups)
Lying Tricep Extensions - 2 sets 4-6 reps (After 3 warm-ups)*
*All arm exercises are alternated. I take a normal rest period of 2 minutes between sets. This is NOT a superset.
Incline Dumbbell Curls - 2 sets 4-6 reps
Overhead Extensions (Dumbbell) - 2 sets 4-6 reps*
Preacher Curls - 1 set 4-6 reps
Cable Pushdowns - 1 set 6-8 reps

Forearms

Barbell Wrist Curls - 2 sets 6-8 reps
Hammer Curls - 2 sets 6-8 reps

Friday - Abs & Shoulders

Abs

Weighted Crunch Machine - 3 sets 8-12 reps
Hanging Leg Raises - 2 sets 8-12 reps

Shoulders

Military Press (To the front) - 2 sets 4-6 reps (After warm-up)
Dumbbell Upright Rows - 2 sets 4-6 reps
Side Lateral Raises - 2 sets 6-8 reps
Bent Lateral Raises - 1 set 6-8 reps

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