| Monday: Shoulders and Triceps | Sets | Reps |
|---|---|---|
| Shoulders | ||
| Standing Front Dumbbell Raises | 3 | 4 - 6 |
| Military Barbell Press | 2 | 4 - 6 |
| Standing Lateral Dumbbell Raises | 2 | 4 - 6 |
| Triceps | ||
| Cable Push-Downs | 3 | 4 - 6 |
| Lying Tricep Extensions | 2 | 4 - 6 |
| One-Arm Dumbbell Overhead Extensions | 1 | 4 - 6 |
| Tuesday: Legs and Calves | Sets | Reps |
|---|---|---|
| Legs | ||
| Squats | 4 | 4 - 6 |
| Leg Presses | 2 | 4 - 6 |
| Stiff-Leg Deadlifts | 3 | 4 - 6 |
| Calves | ||
| Standing Machine Calf Raises | 3 | 6 - 8 |
| Hack Squat Calf Raises | 2 | 6 - 8 |
| Wednesday: Back and Abs | Sets | Reps |
|---|---|---|
| Back | ||
| Lat Pull-Downs | 3 | 4 - 6 |
| V-Bar Pull-Downs | 2 | 4 - 6 |
| Seated Cable Rows | 2 | 4 - 6 |
| Dumbbell Rows | 1 | 4 - 6 |
| Abs | ||
| Leg Raises | 2 | 10 - 12 |
| Cable Rope Crunches | 2 | 6 - 8 |
| Thursday: Chest and Traps | Sets | Reps |
|---|---|---|
| Chest | ||
| Incline Dumbbell Bench Press | 3 | 4 - 6 |
| Flat Dumbbell Bench Press | 2 | 4 - 6 |
| Decline Dumbbell Bench Press | 2 | 4 - 6 |
| Traps | ||
| Barbell Shrugs | 2 | 4 - 6 |
| Dumbbell Shrugs | 2 | 4 - 6 |
| Friday: Biceps and Abs | Sets | Reps |
|---|---|---|
| Biceps | ||
| Straight Bar Curls | 2 | 4 - 6 |
| Hammer Curls | 2 | 4 - 6 |
| Curl Bar Curls | 2 | 4 - 6 |
| Abs | ||
| Leg Raises | 2 | 10 - 12 |
| Cable Rope Crunches | 2 | 8 - 10 |