Chest, Shoulder, Biceps Bench Press 3 x 4-6 Chest Press 7 x 12 Military Press 3 x 4-6 Shoulder Press 7 x 12 Closegrip Pulldown

down 3 x 4-6 Barbell Curl 7 x 12 Legs, Calves, Abs Squat 3 x 4-6 Stiffleg Deadlift 3 x 4-6 Leg Press 7 x 12 Calves 7 x 12 Situps 7 x 12 Back, Triceps Deadlift 3 x 4-6 Barbell Row 3 x 4-6 Pulley Row 7 x 12 Chins 3 x 4-6 Behind Neck Pulldown 7 x 12 Closegrip Bench Press 3 x 4-6 Pushdowns 7 x 12