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- Monday: Chest/Biceps
- 4 sets of Incline Dumbbell Press, 8-10 reps
- 3 sets of Bench Press, 8-10 reps
- 3 sets of Incline Flies, 8-10 reps
- 3 sets of Chest Dips until failure
- 3 sets of Barbell Curls, 8-10 reps
- 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
- Tuesday: Legs/Calves
- 4 sets of Squats 16-20 reps
- 3 sets of Lunges 32-40 reps
- 3 sets of Leg Press 16-20 reps
- 3 sets of Leg Extensions till failure (20 reps)
- 3 sets of Leg Curls 16-20 reps
- Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
- Wednesday: Back
- 3 sets of Lat Pulldowns 8-10 reps
- 4 sets of Deadlifts 8-10 reps
- 3 sets of Bent Over Rows 8-10 reps
- 3 sets of Dumbell Rows 8-10 reps
- 3 sets of Hyperextensions 8-10 reps
- Thursday: Shoulders/Triceps
- 4 sets of Shoulder Press Dumbell 8-10 reps
- 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
- 3 sets of front raises 8-10 reps
- 3 sets of Lying Rear Delt Raises 8-10 reps
- 3 sets of Close-Grip Bench Press 8-10 reps
- 3 sets of Skullcrushers 8-10 reps
- 4 sets of Pulldowns 8-10 reps
- Friday: Chest/Biceps
- 4 sets of Incline Dumbbell Press, 8-10 reps
- 3 sets of Bench Press, 8-10 reps
- 3 sets of Incline Flies, 8-10 reps
- 3 sets of Chest Dips until failure
- 3 sets of Barbell Curls, 8-10 reps
- 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
- Saturday: Back
- 3 sets of Lat Pulldowns 8-10 reps
- 4 sets of Deadlifts 8-10 reps
- 3 sets of Bent Over Rows 8-10 reps
- 3 sets of Dumbell Rows 8-10 reps
- 3 sets of Hyperextensions 8-10 reps
- Sunday: Shoulders/Triceps
- 4 sets of Shoulder Press Dumbell 8-10 reps
- 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
- 3 sets of front raises 8-10 reps
- 3 sets of Lying Rear Delt Raises 8-10 reps
- 3 sets of Close-Grip Bench Press 8-10 reps
- 3 sets of Skullcrushers 8-10 reps
- 4 sets of Pulldowns 8-10 reps
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