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Workout (Monday): Chest/Back
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Chest
	Incline Bench Press (alternate with Incline Dumbbell Press every other workout) 4 sets of 12, 10, 8, 8 reps
	Flat Dumbbell Press (Chest Dips every other workout) 3 sets of 10-12 reps
	Incline Flyes 3 sets of 12-15 reps (alternate with Flat Flyes every other workout)



Back
	Wide Grip Pull-ups to Front (alternate with Wide Grip Pull-ups to Back) 4 sets of 8-12 reps
		(Note: Use Pull-up assist machine if unable to do without help)
	Reverse Close Grip Chin-ups (alternate with T-Bar Rows) 3 sets of 10-12 reps
		(Note: Use Pull-up assist machine if unable to do without help)
	Low Pulley Rows (alternate with One Arm Rows every other workout) 3 sets of 12-15 reps


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Workout (Tuesday): Quads/Hamstrings
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Quads
	Squats (alternate with Wide Stance Squats) 4 sets of 12, 10, 8, 8 reps
	Leg Press (alternate with Hack Squats) 3 sets of 10-12 reps
	Leg Extensions (alternate with One Legged Leg Extensions) 3 sets of 12-15 reps



Hamstrings
	Standing Leg Curls (alternate with Lying Leg Curls w/ Toes Out) 3 sets of 8-10 reps
	Lying Leg Curls w/ Toes In (alternate with Seated Leg Curls) 3 sets of 8-10 reps
	Lunges (alternate with Step Ups) 3 sets of 12-15 reps
		(Note: Press with your heels on lunges and step ups)





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Workout (Wednesday): Biceps/Calves
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Biceps
	Concentration Curls (alternate with Preacher Curls) 3 sets of 8-10 reps
	Incline Curls (alternate with Incline Hammer Curls) 3 sets of 10-12 reps
	Hammer Curls (alternate with High Pulley Curls) 3 sets of 12-15 reps



Calves
	Standing Calf Raises (alternate with Calf Press) 4 sets of 8-10 reps
	Seated Calf Raises with Toes In (alternate with Seated Calf Raises with Toes Out) 4 sets of 15-20 reps


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Workout (Thursday): Abs/Forearm
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Abs
	Hanging Leg Raises (alternate with Knee-Ins) 4 sets of 10-15 reps
	Crunches on Exercise Ball (alternate with Bicycle Crunches) 4 sets of 10-15 reps

Forearm
	Forearm Curls (Take a weight in each hand, lay arms on flat surface, and lift weight up with wrists.)



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Workout (Friday): Shoulders
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Shoulders
	Dumbbell Shoulder Press (alternate with Upright Rows every other workout) 3 sets of 12, 10, 8 reps
	Lateral Raises (alternate with Military Press every other workout) 3 sets of 10-12 reps
	Bent Over Laterals (alternate with Rear Delt Machine) 3 sets of 12-15 reps



Triceps
	Triceps Dips on Parallel Bars (alternate with Close Grip Bench Press every other workout) 4 sets of 12, 10, 8, 8 reps
	Straight Bar Triceps Pushdowns (alternate with Overhead Dumbbell Triceps Extensions every other workout) 4 sets of 10-12 reps