WEEK 1 MONDAY Squats Dead lifts Standing calf raise Leg raises Incline situps 5 of 5 5 of 5 5 of 10 5 of 10 3 of 10-20

WEEK 2

WEEK 3

TUESDAY Incline barbell bench press Seated dumbell shoulder press Bicep cable curls (low pulley) Tricep pushdowns (straight bar) Bentover dumbell lateral raises 5 of 5 5 of 8 5 of 10 5 of 10 3 of 10-15

THURSDAY Leg press Leg curls Wide grip pulldowns Hyperextensions Pulldown ab crunches 4 of 15 4 of 15 4 of 15 4 of 10 4 of 15

FRIDAY Incline dumbell bench press Dumbell side lateral raises Bicep dumbell curls Tricep pushdowns (rope) Barbell upright rows 4 of 10 4 of 10 4 of 12 4 of 12 3 of 15

WEEK 4 MONDAY Bentover barbell rows Barbell shoulder shrugs Leg extensions Leg curls Seated calf raise Incline situps 5 of 8 5 of 10 5 of 10 5 of 10 5 of 10 3 of 10-20

WEEK 5

WEEK 6

TUESDAY Decline barbell bench press Seated barbell shoulder press Preacher barbell curls Lying tricep extensions Cable upright rows 5 of 5 5 of 8 5 of 10 5 of 10 3 of 15

THURSDAY Hack squat Stiff leg dead lifts Seated cable rows Leg raises Crunches 4 of 15 4 of 15 4 of 15 4 of 12 4 of 25+

FRIDAY Flat dumbell bench press Dumbell front lateral raises Bicep barbell curls Tricep pushdowns 4 of 10 4 of 10 4 of 12 4 of 12

Close grip pulldowns

4 of 15

WEEK 7 MONDAY Squats Partial dead lifts Chin ups Pulldown ab crunches Leg raises 5 of 5 5 of 5 4 of ??? 5 of 10 5 of 10

WEEK 8

WEEK 9

TUESDAY Flat barbell bench press Bentover dumbell lateral raises Dumbell side lateral raises Dumbell front lateral raises Bicep cable curls Tricep pushdowns 5 of 5 4 of 10 4 of 10 4 of 10 5 of 10 5 of 10

THURSDAY Hack squat Leg press Chest supported row Hyper extensions Pulldown ab crunches 5 of 10 4 of 15 4 of 10 4 of 10 4 of 15

FRIDAY Dumbell benchpress on ball Dumbell shoulder press sit on ball EZ bar bicep curls 4 of 10 4 of 10 4 of 12

One arm over head dumbell ext. One arm dumbell rows

4 of 12 3 of 15

WEEK 10 MONDAY Leg press Stiff leg dead lifts Wide grip pulldowns Incline situps Leg raises 5 of 5 5 of 5 4 of 10 5 of 15 5 of 15

WEEK 11

WEEK 12

TUESDAY Dips Chin ups Side lateral raises Seated barbell shoulder press Bicep dumbell preacher curls Tricep pushdowns 5 of 5 4 of ??? 4 of 10 4 of 10 5 of 10 5 of 10

THURSDAY Squats Leg curls Leg extensions Seated cable rows Standing calf raise Pulldown ab crunches 4 of 15 4 of 15 4 of 15 4 of 10 4 of 10 4 of 15

FRIDAY Pushups with feet on ball 4 of ???

Seated dumbell shoulder press Standing one arm dumbell curls (S) One arm overhead dumbell ext. (S) Close grip pulldowns

4 of 10 4 of 12 4 of 12 4 of 15