Bodybuilding.com's Workout Of The Month

Workout	Bodypart	Exercise Name	Sets	Reps
Day #1	Chest	Incline Barbell Press	3	15-12-10*
		Incline Dumbbell Flyes	3	15-12-10*
		Pushups	1	max.
	Shoulders	Arnold Presses	3	15-12-10*
		Barbell Upright Rows	3	15-12-10*
		Dumbbell Lateral Raises	3	15-12-10
	Triceps	Close Grip Bench Press	3	15-12-10*
		Close Grip Pushups	1	max.
		Rope Pushdowns	3	15-12-10*
		Close Grip Pushdowns	1	max.
Day #2	Compound Legs	Walking Dumbbell Lunges	3	15-12-10*
		Leg Extensions	1	15
	Compound Legs	Smith Machine Squats	3	15-12-10*
		Leg Extensions	1	15
	Hamstrings	Stiff-Leg Deadlifts	3	15-12-10*
		Lying Leg Curls	2	15-12*
		Seated or Standing Leg Curls	2	15-12(drop)
	Calves	Leg Press Calf Raises	4	15-12-10-10*
		Seated Calf Raises	3	15-12-10(drop)
	Abs	Straight Leg Hanging Ab Raises	3	15-15-15**
		Weighted Rope Crunches	3	15-12-10*
		Hanging Oblique Raises	3	10-10-10
Day #3	Back	Lat. Pulldowns	4	15-12-10-8*
		Straight Arm Pulldowns	2	15-10(burns)
		T-Bar Rows	3	15-12-10
	Rear-Delts	Reverse Pec Deck Flyes	3	15-12-10
	Traps	Machine Shrugs	3	15-12-10
	Erectors	Hyperextensions	3	15-12-10
	Biceps	Barbell Curls	3	15-12-10*
		Alternate Dumbbell Curls	1	10
		Incline Dumbbell Curls	3	15-12-10*
		Alternate Dumbbell Curls	1	10(drop)

* Represents superset with next exercise.
(drop) Represents Drop Sets
(burns) Represents Partials

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