Chest

• Incline Bench Press 4 X 10
• Flat Bench Press 4 X 10
• Decline Bench Press 4 X 10
• Flat Dumbell Flyes 4 X 10

Back

• Pull-ups 5-7 Failure
• Bent over Rows 5 X 8-10
• Lat-Pulldowns 5 X 8-10
• Seated Low-Rows 5 X 10
• Hyperextensions 5 X 12 w/ weight
• Deadlifts 3 X 8-12

Biceps

• DB or Barbell Curls 4 X 10
• Preacher Curls 4 X 10
• Incline Curls 4 X 10
• Hammer Curls 4 X 10Triceps
• Pushdowns 4 X 10
• Skull Crushers 4 X 10
• Donkey Kickbacks 4 X 10
• Dips 3-4 Failure

Shoulders

• Barbell Military Press 3 X 8-10
• Side Raises 3 X 8-10
• Front DB Raises 3 X 8-10
• Rear DB Raises 3 X 10
• DB Military Press 3 X 12
• Upright Rows 3 X 12

Quads/Hamstrings

• Back Squats 3 X 8-10
• Leg Press 3 X 10
• Leg-Extensions 4 X 10
• Hack Squats 3 X 10
• Walking Lunges 2 Down n' back
• 45 degree Lunges 2 X 10 Hamstrings
• Standing Leg Curl 3 X 10
• Russian Deadlifts 4 X 10
• Lying-down Leg Curls 4 X 10
• Seated Leg Curls 4 X 10
• Ham n' Glute Raises 5 X 10

CAlves

• Standing Calve Raises 3 X 14-20
• Seated Calve Raises 3 X 12-20
• Seated Calve extensions 3 X 12-16
• Donkey Calve Raises 3 X 10 (Optional)