Monday Chest/back All exercises 3x12-15 Incline DB press Bent-over Barbell row Neutral grip pullup Chest Dip

(3 sets till failure) Wide grip pullup Incline DB fly Bent arm bent over row Seated calf raise Lying leg raise (ABS) V-up (ABS) Tuesday Bicep/Tricep Incline DB curl Tricep pushdown standing hammer curls EZ bar close grip bench Standing EZ bar curl Bench Dip Bent over raise on incline bench Front Lateral raise Trunk twist Weighted situps Wednesday Legs Leg extension Deadlift Ballet squat lying leg curl Barbell squat sitting leg curl calf press standing calf raise Thursday Chest/back Two-arm row Incline DB press EZ bar pullover Flat DB press Lateral pulldown close grip Incline DB fly Lateral raise side

seated calf raise V-up lying leg raise Friday Bicep/Tricep EZ-bar reverse curls Overhead DB tricep extension Skullcrushers standing EZ bar curls Bench dip Bent over lateral raise on incline Incline DB curl DB shoulder press Trunk twist weighted sit ups Rest on Saturday and Sunday