ÿT£S&TÿbT'É ÿT   VT&Arial'É ÿT VT&Arial'É ÿT 0VT&Arial'É ÿT ZT  ZT ZT ZT ZT   "…\T kT¯kT› kT¾kT¾kT¾kT¾kT¾kT¾kT¾fTÿeT:eT,eT,eT ,eT ,eT,eT,1$oTPTgTt  Ð/à=Ð8  Ð/à=Ð8d#T  Ð/à=Ð8d&ò%ò0Bodybuilding.com Month(s) 6 and 7 WorkoutWorkout #1Sets/Reps/RestSets/Reps/RestSets/Reps/RestSets/Reps/RestSets/Reps/RestSets/Reps/RestSets/Reps/RestBodypartExercise Week#1 Week#2 Week#3 Week#4 Week#5 Week#6Weeks#7-8 BackDeadlifts5/12/1 min.5/11/1 min.5/10/1.5 min.5/9/1.5 min5/8/2 min.5/7/2 min.5/6/2 min.+Pullups3/max/1 min.3/max/1min.3/max/1.5 min.3/max/1.5 min.3/max/2 min.3/max/2 min.3/max/2 min.+Seated Rows3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/ 2 min.3/7/2min.3/6/2 min.+ BicepsBarbell Curls4/12/1 min.4/11/1 min.4/10/ 1.5 min.4/9/1.5 min.4/8/2 min.4/7/2 min.4/6/2 min.+Preacher Curls3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/ 2 min.3/7/2min.3/6/2 min.+AbdominalsHanging Ab. Raises3/max/1 min.3/max/1min.3/max/1 min.3/max/1min.3/max/1 min.3/max/1min.3/max/1 min. Workout #2               Bodypart Exercise               Shoulders! Lying DB external rotation 3/12/1 min. 3/12/1 min. 3/12/1 min. 3/12/1 min. 3/12/1 min. 3/12/1 min. 3/12/1 min. Chest Barbell Bench Press 5/12/1 min. 5/11/1 min. 5/10/1.5 min. 5/9/1.5 min 5/8/2 min. 5/7/2 min. 5/6/2 min.+ Incline Dumbell Flyes 3/12/1 min. 3/11/1 min. 3/10/1.5 min. 3/9/1.5 min. 3/8/ 2 min. 3/7/2min. 3/6/2 min.+ShouldersBarbell Overhead Press4/12/1 min.4/11/1 min.4/10/ 1.5 min.4/9/1.5 min.4/8/2 min.4/7/2 min.4/6/2 min.+Dumbell Lateral Raise3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/ 2 min.3/7/2min.3/6/2 min.+TricepsWeighted Dips4/12/1 min.4/11/1 min.4/10/ 1.5 min.4/9/1.5 min.4/8/2 min.4/7/2 min.4/6/2 min.+"Overhead Dumbell Extensions3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/ 2 min.3/7/2min.3/6/2 min.+AbdominalsWeighted Crunches3/15/1 min.3/15/1 min.3/15/1 min.3/15/1 min.3/15/1 min.3/15/1 min.3/15/1 min.Workout#3       BodypartExercise        Legs Squats5/12/1 min.5/11/1 min.5/10/1.5 min.5/9/1.5 min5/8/2 min.5/7/2 min.5/6/2 min.+ Lunges3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/ 2 min.3/7/2min.3/6/2 min.+ QuadsLeg Extensions3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/ 2 min.3/7/2min.3/6/2 min.+HamstringsLeg Curls3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/ 2 min.3/7/2min.3/6/2 min.+ CalvesStanding Calf Raises4/12/1 min.4/11/1 min.4/10/ 1.5 min.4/9/1.5 min.4/8/2 min.4/7/2 min.4/6/2 min.+Seated Calf Raises3/12/1 min.3/11/1 min.3/10/1.5 min.3/9/1.5 min.3/8/ 2 min.3/7/2min.3/6/2 min.+AbdominalsOblique Crunches3/15/1 min.3/15/1 min.3/15/1 min.3/15/1 min.3/15/1 min.3/15/1 min.3/15/1 min.