Day 1 - Monday
| Exercise | Weeks 1 & 3 | Weeks 2 & 4 |
| Deadlift | 1 x 5 | 5 x 5 |
| Chins | 5 x 5 | 1 x 5 |
| Shrugs | 1 x 5 | 5 x 5 |
Day 2 - Tuesday
| Exercise | Weeks 1 & 3 | Weeks 2 & 4 |
| Bench Press | 5 x 5 | 1 x 5 |
| Dumbbell Shoulder Press | 1 x 5 | 5 x 5 |
| Lateral raise | 1 x 15 | 1 x 15 |
Day 3 - Thursday
| Exercise | Weeks 1 & 3 | Weeks 2 & 4 |
| Squat | 5 x 5 | 1 x 5 |
| Leg Curl | 1 x 5 | 5 x 5 |
| Calf raise | 5 x 5 | 1 x 5 |
Day 4 - Friday
| Exercise | Weeks 1 & 3 | Weeks 2 & 4 |
| Close grip bench lockouts* | 1 x 5 | 5 x 5 |
| Pushdowns* | 5 x 5 | 1 x 5 |
| Seated Dumbbell Curls | 1 x 5 | 5 x 5 |
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