Monday: Back
Wide Grip Pull Ups 4 x 10
Seated Rows 4 x 10
Close Grip Pull-downs 4 x 10
One Arm Rows 4 x 10
Hyperextensions 4 x 10
Tuesday: Arms
Dumbbell Curls 4 x 10
Hammer Curls 4 x 10
Concentration Curls 4 x 10
Kickbacks 4 x 10
Skull Crushers 4 x 10
Tricep Bench Dips 4 x 10
Wednesday: Shoulders
Dumbbell Press 4 x10
Arnold Press 4 x 10
Lateral Raises Drop Set 4 x 10
Front Raises 4 x 10
Reverse Peck Deck 4 x 10
Thursday: Rest
Recovery Day
Friday: Legs
Squats 4 x 10
Leg Press 4 x 10
Straight Leg Deadlifts 4 x 10
Leg Extension 4 x 10
One Legged Curls 4 x 10
Lunges 4 x 15
Saturday: Chest
Dumbbell Pullovers 4 x 10
Incline Flies 4 x 10
Pec Deck 4 x 10
Plate Pulls 3 x 20 ft.
Sunday: Rest
Recovery Day