Monday
Chest
Bench Press	12-10-8
Incline Dumbbell Press	12-10-8
Fly's	12-10-8
Incline Fly's	12-10-8
Triceps
Dips	Max-Max-Max
Skull Crushers	12-10-8
Straight Bar Pushdown	12-10-8

Tuesday
Back
Wide grip Pulls ups	Max-Max-Max
Wide Grip Pull downs 	12-10-8
Machine Rows Wide	12-10-8
Barbell Rows	12-10-8
Deadlift / Hyperextensions	12-10-8
Biceps
EZ Bar Curls	12-10-8
Hammer / Pinwheel Curls	12-10-8
Cable Bicep Curls	12-10-8

Wednesday
Legs
Squats	Max-Max-Max
Leg Press	Max-Max-Max
Machine Calf Press	Max-Max-Max
Thigh Adductors	Max-Max-Max

Thursday
Shoulders
Dumbbell Raises	12-10-8
Front Cable Raises	12-10-8
One Arm Side Lateral Raise	12-10-8
Machine Deltoid Military Presses	12-10-8
Upright Barbell Deltoid Rows	12-10-8

Friday
Chest
Dumbbell Press	12-10-8
Incline Bench Press	12-10-8
Dumbbell Pullovers	12-10-8
Triceps
Dips	Max-Max-Max
Cable Rope Overhead	12-10-8
Cable Pushdown	12-10-8