Casey Viator

Monday
Wednesday
Friday

Exercise
LEGS
Leg Press
Leg Extension
Squats
Leg Curls
LATS
Nautilus Pullover Machine
Special Circular Pulldown
Chinning
DELTOIDS
Standing Lateral Raise
Press Behind Neck
Nautilus Special Side-Raise
TRAPS
Shoulder Shrugs
CHEST
Bench Press
Incline Barbell Press
Parallel Bar Dips
Cable Crossovers
ARMS
Barbell Curl
Nautilus Bicep & Tricep
Nautilus Pushdown
Compound Tricep Movement
CALFS
Seated Barbell Wrist Curl
LOWER BACK
Dead Lifts

Sets

Reps

Pounds

1
1
1
1

20
14-20
14-20
14-20

750
250
505
150

3
3
3

20
20
20

3
3
3

20
20
20

60
215

20

280

2
3
3
3

20
20
20
20

350
225
100
40

1
1
1
1

20
20
20
20

200
120
110

20

30

400