Monday: Biceps, Triceps, and Calves Biceps: Barbell Bicep Curls (3 sets X 8-12 reps) Alternating Dumbbell Curls

ls (3 sets X 8-12 reps) Seated E-Z Bar Curls or Flat Bar Bicep Cable Curls (7 Sets X 8-12) Triceps: Close-grip Bench Press (4 sets X 8-12 Reps) Machine Dips or Weighted Dips (3 sets 8-12 reps) Overhead cable Extensions (7 sets X 8-12 reps) Skull Crushers (7 sets X 8-12 reps) Calves Standing Calf Raises (4 sets X 10-12 reps) Seated Calf Raises (4 sets 15-20 reps) Calf Raises on Leg Press Machine (7 sets X 10-12 reps) Tuesday: Quadriceps and Hamstrings Quadriceps: Leg Extensions (3 sets X 8-15 reps) Squats (4 sets X 8-12 reps) Leg Press (3 sets X 8-15 reps) Leg Extensions or Hack Squats (7 sets X 8-15 reps) Hamstrings Lying Leg curls (3 sets X 10-15 reps) Stiff-Legged Deadlift (3 sets X 10-12 reps) Single leg curl (4 sets X 10-15 reps each leg) Seated Leg Curls (7 sets X 10-15 reps) Wednesday: Rest Thursday: Chest and Triceps Chest: Incline Dumbbell Press (4 sets X 8-12 reps) Incline Dumbbell Flys (3 sets X 8-12 reps) Flat Hammer or Dumbbell Press (3 sets X 8-12 reps) Pec Deck or Cable Crossovers (7 sets X 8-12 reps)

Triceps: Close-grip Bench Press (4 sets X 8-12 Reps) Machine Dips or Weighted Dips (3 sets 8-12 reps) Overhead cable Extensions (7 sets X 8-12 reps) Skull Crushers (7 sets X 8-12 reps) Friday: Back and Calves Back: Wide-Grip lat Pull-downs (3 sets X 8-12 reps) Barbell Rows (3 sets X 8-12 reps) Dumbbell Pull overs (laying back) (3 sets X 8-12 reps) Close Grip Cable Rows (7 sets 8-12 reps) Wide Grip Cable Rows (7 sets 8-12 reps) Calves Standing Calf Raises (4 sets X 10-12 reps) Seated Calf Raises (4 sets 15-20 reps) Calf Raises on Leg Press Machine (7 sets X 10-12 reps) Saturday: Shoulders and Biceps Shoulders: Seated Dumbbell Press (4 sets 8-12 reps) Dumbbell Front Raises (4 sets 8-12 reps) Dumbbell Lateral Raise (3 sets 8-12 reps) Dumbbell or Cable Lateral Raises (7 sets X 8-12 reps) Biceps: Barbell Bicep Curls (3 sets X 8-12 reps) Alternating Dumbbell Curls (3 sets X 8-12 reps) Seated E-Z Bar Curls or Flat Bar Bicep Cable Curls (7 Sets X 8-12)