Saturday

Legs

Squats Leg Press Stiff Leg Deadlift

Calves

Sets 3 2 2 4

Reps * 4 to 6 4 to 6 6 6 to 8

James

Richard

Standing Machine Calf Raises Sunday

Chest

Incline Barbell Bench Press Flat Dumbbell Bench Press Decline Barbell Bench Press
Forearms

Sets 3 3 1 2 2

Reps * 4 to 6 4 to 6 4 to 6 6 to 8 6 to 8

Barbell Wrist Curls Dumbbell Wrist Curls Monday

Back

Barbell Rows "V"-Bar Pull-downs Pull-ups (add weight if needed) Seated Cable Rows Deadlifts
(these are powerlifting style dead lifts)

Sets 2 2 2 1 2 1

Reps * 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6

Traps

Barbell Shrugs Tuesday

Shoulders
(Palms facing in at bottom of the movement and rotated forward at the top.)

Sets

Reps *

Seated Dumbbell Press

Military Barbell Press (In front) Standing Side Lateral Dumbbell Raises
Triceps

3 2 2 2 2 1

4 to 6 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6

Lying Tricep Extensions Cable Push-downs One Arm Dumbbell Overhead Extensions Wednesday
Biceps

Straight Bar Curls Hammer Curls Curl Bar Curls

Abs

Sets 2 2 1 2 2

Reps * 4 to 6 4 to 6 4 to 6 12 to 15 8 to 10

Leg Raises (with added weight) Cable Rope Crunches

Saturday
Back Sets Reps * 2 2 2 2 50 4 to 6 4 to 6 6 to 8 6 to 8

James

Richard

Pull-ups
(As many sets as it takes to do 50)

"V"-Bar Pull-downs Barbell Rows

Forearms

Barbell Wrist Curls Standing Dumbbell Wrist Curls Sunday

Shoulders

Military Barbell Press Seated Dumbbell Press Standing Side Lateral Dumbbell Raises
Traps

Sets Reps * 3 4 to 6 1 4 to 6 2 4 to 6 3 4 to 6

Barbell Shrugs Monday

Legs

Squats Barbell Lunges Stiff Leg Deadlifts

Calves

Sets Reps * 4 4 to 6 2 4 to 6 2 4 to 6 2 1 4 to 6 4 to 6

Standing Machine Calf Raises 45 Leg Press Calf Raises Tuesday

Chest

(Palms facing in at bottom of the movement and rotated forward at the top.)

Flat Barbell Bench Press Incline Dumbbell Bench Press Dips Wednesday
Biceps

Sets Reps * 3 4 to 6 2 4 to 6 2 4 to 6

Straight Bar Curls Alternating Dumbbell Curls

Triceps

Sets Reps * 3 4 to 6 2 4 to 6 2 2 1 4 to 6 4 to 6 4 to 6

Lying Tricep Extensions One Arm Dumbbell Overhead Extensions Cable Push-downs

Saturday
Shoulders

Standing Front Dumbbell Raises Millitary Barbell Press Standing Side Lateral Dumbbell Raises
Triceps

Sets 3 2 2 3 2 1

Reps * 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6

James

Richard

Cable Push-downs Lying Tricep Extensions One Arm Dumbbell Overhead Extensions Sunday
Legs

Squats Leg Presses Stiff Leg Deadlifts

Calves

Sets 4 2 3 4

Reps * 4 to 6 4 to 6 4 to 6 6 to 8

Standing Machine Calf Raises Monday

Back

Lat Pull-Downs "V"-Bar Pull-downs Seated Cable Rows Dumbbell Rows

Abs

Sets 3 2 2 1 2 2

Reps * 4 to 6 4 to 6 4 to 6 4 to 6 10 to 12 6 to 8

Leg Raises Cable Rope Crunches Tuesday

Chest

Incline Barbell Bench Press Flat Dumbbell Bench Press Decline Dumbbell Bench Press
Traps

Sets 3 2 2 2 2

Reps * 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6

Barbell Shrugs Dumbbell Shrugs Wednesday

Biceps

Straight Bar Curls Hammer Curls Curl Bar Curls

Abs

Sets 2 2 2 2 2

Reps * 4 to 6 4 to 6 4 to 6 10 to 12 8 to 10

Leg Raises (with added weight) Cable Rope Crunches

Saturday
Biceps

Alternating Dumbbell Curls Straight Bar Curls Curl Bar Curls

Forearms

Sets 2 2 1 3 2 2

Reps * 4 to 6 4 to 6 4 to 6 4 to 6 10 to 12 6 to 8

James

Richard

Barbell Wrist Curls

Abs

Crunches (Weighted) Cable Rope Crunches Sunday

Shoulders

Military Barbell Press Standing Side Lateral Dumbbell Raises Seated Bent-over Rear Lateral Raises
Calves

Sets 3 2 2 4

Reps * 4 to 6 4 to 6 4 to 6 6 to 8

Standing Machine Calf Raises Monday

Legs

Squats Leg Press Leg Curls Stiff Leg Deadlifts Tuesday

Back

Sets 3 2 2 2

Reps * 4 to 6 4 to 6 4 to 6 4 to 6

Seated Cable Rows Barbell Rows Lat Pull Downs

Traps

Sets 3 2 2 3

Reps * 4 to 6 4 to 6 4 to 6 4 to 6

Barbell Shrugs Wednesday

Chest
(Palms facing in at bottom of the movement and rotated forward at the top.)

Incline Dumbbell Bench Press Flat Dumbbell Bench Press Dips

Abs

Sets 3 3 1 2 2

Reps * 4 to 6 4 to 6 4 to 6 12 to 15 8 to 10

Leg Raises (weighted) Cable Rope Crunches

Saturday
Back

Lat Pull Downs "V"-Bar Pull-downs "T"-Bar Rows Deadlifts

Traps

Sets Reps * 2 4 to 6 2 4 to 6 1 4 to 6 2 4 to 6 2 4 to 6

James

Richard

Dumbbell Shrugs Sunday

Chest

Flat Barbell Bench Press Incline Dumbbell Bench Press Dips Monday
Biceps and Triceps

Sets Reps * 3 4 to 6 3 4 to 6 1 4 to 6

Straight Bar Curls Cable Push-downs Alternating Dumbbell Curls Lying Tricep Extensions Hammer Curls Cable Push-downs Behind the Back Tuesday
Legs

Sets Reps * 2 4 to 6 2 4 to 6 2 4 to 6 2 4 to 6 2 4 to 6 2 4 to 6

Squats Stiff Leg Deadlifts Leg Curls

Abs

Sets Reps * 4 4 to 6 2 4 to 6 2 4 to 6 2 2 4 to 6 4 to 6

Leg Raises (Weighted) Incline Crunches (Weighted) Wednesday

Shoulders

Military Barbell Press Seated Dumbbell Press Standing Side Lateral Dumbbell Raises
Forearms

Sets Reps * 3 4 to 6 2 4 to 6 2 4 to 6 2 2 6 to 8 6 to 8

Barbell Wrist Curls Standing Dumbbell Wrist Curls

Saturday
Chest

Incline Dumbbell Bench Press Flat Dumbbell Bench Press Decline Barbell Bench Press
Abs

Sets 3 2 2 2 2

Reps * 4 to 6 4 to 6 4 to 6 10 to 12 6 to 8

James

Richard

Leg Raises Cable Rope Crunches Sunday

Biceps

Straight Bar Curls Alternating Dumbbell Curls Cable Curls

Forearms

Sets 2 2 1 3

Reps * 4 to 6 4 to 6 4 to 6 10 to 12

Barbell Wrist Curls Monday

Legs

Squats Leg Press Stiff Leg Deadlifts Leg Curls

Calves

Sets 3 2 2 1 2 2

Reps * 4 to 6 4 to 6 4 to 6 4 to 6 6 to 8 6 to 8

45 Leg Press Calf Raises Standing Machine Calf Raises Tuesday

Shoulders
(Palms facing in at bottom of the movement and rotated forward at the top.)

Sets

Reps *

Seated Dumbbell Press

Military Barbell Press Standing Side Lateral Dumbbell Raises

Triceps

3 2 2 3 2 1

4 to 6 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6

Lying Tricep Extensions Cable Push-downs One Arm Dumbbell Overhead Extensions Wednesday
Back

Pull-Ups (Weighted if necessary) Seated Cable Rows Lat Pull Downs Barbell Rows
Traps

Sets 2 2 2 2 3

Reps * 4 to 6 4 to 6 4 to 6 4 to 6 4 to 6

Barbell Shrugs