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Monday - Chest & Triceps

Chest:

• Incline Bench - 1st Warm-up...then do 3 sets x 8 reps
• Decline Bench - 2 sets x 10 reps
• Dumbbell Flies - 1 or 2 sets x 10 - 12 reps

 Triceps:

• Skull Crushers - 3 sets x 8 reps
• One Arm Dumbbell Raises - 2 sets x 10 reps

Tuesday - Back & Biceps

 Back:  

• Dead Lifts - 1st Warm-up...then do 2 - 3 sets x 5 - 8 reps
• Lat Pull downs - 3 sets x 10 reps
• One Arm Dumbbell Rows - 2 sets x 10 reps

 Biceps:

• Barbell Curls w/ Straight Bar - 3 sets x 8 reps
• Alternating Dumbbell Curls - 2 sets x 10 reps

 Wed. - OFF

Thursday - Shoulders & Traps

 Shoulders:

• Seated Military Presses w/ Barbell - 4 sets x 8 reps
• Side Laterals - 3 sets x 10 reps
• Front Laterals - 3 sets x 10 reps
• Reverse Flies on Pec Deck (for rear deltoids) - 3 sets x 12 reps

 Traps:

• Barbell Shrugs - 4 sets x 12 - 15 reps
• Upright Rows - 2 sets x 10 reps

 Friday - Legs

 Upper Legs:

• Squats - 4 or 5 sets x 8 - 10 reps
• Leg Press - 3 or 4 sets x 10 - 12 reps
• Leg Extensions - 2 or 3 sets x 12 - 15 reps
• Hamstring Curls - 3 sets x 12 - 15 reps

 Calves:

• Seated Calf Raises - 4 sets x 12 reps
• Standing Calf Raises - 4 sets x 12 reps

 Saturday & Sunday - OFF

 

 

Sweat eventually hardens to Muscle".....Scott

This article is property of Bodybuilding Program Zone and may not be reproduced without written permission from Scott Jameson. Besides it wouldn't be right....Scott