Schedule

Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.

Workout #1

EXERCISE	Set #1	Set #2	Set #3	Set #4
Bench Press - 6-15 Reps
Incline Bench Press - 8-10 Reps
Flyes - 8-12 Reps
DB Shoulder Raise - 8-12 Reps
DB Lateral Raise - 10 Reps
Cable Front Shoulder Raise - 10 Reps
DB Shrugs - 8-12 Reps
Tricep Bench Dips - 8-12 Reps
Tricep Pushdowns - 6-10 Reps
Kickbacks - 10 Reps
Crunches - To Failure Reps
Hanging Leg Lifts - To Failure Reps

Workout #2

EXERCISE	Set #1	Set #2	Set #3	Set #4
Leg Press One Leg - 10-15 Reps
One Leg Leg Extension - 10-12 Reps
Lying Leg Curl - 10 Reps
Stiff Leg Deadlifts - 10 Reps
Standing Calf Raises - 10-15 Reps
Front Pullups - 6-12 Reps
One Arm Row - 6-10 Reps
Seated Close Grip Row - 10 Reps
Rear Lat Pulldown - 10 Reps
Incline Bench Curl - 10-12 Reps
Dumbbell Preacher Curls - 12 Reps
Reverse Curls - 12 Reps
Seated Leg Lifts - To Failure Reps
Raised Leg Crunches - To Failure Reps

Press back to return.
http://www.bodybuilding.com/fun/workoutdatabase.htm