3 Day Per Week Programs

Exercise/ Routine #1# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Smith Squat Machine2 sets12-15 reps
Standing Leg Curls2 sets12 reps
Leg Extensions (One Leg)2 sets12 reps
Standing Calf Raises2 sets20 reps
Front Lat Pulldown2 sets12 reps
Seated Close Grip Row2 sets12 reps
Concentration Curl2 sets12 reps
Reverse Wrist Curl2 sets15-20 reps
Crunches3 setsTo Failure


Exercise/ Routine #2# of Sets# of Reps
MONDAY
Bench Press3 sets12,10,6-8 reps
Incline Bench Press3 sets12,10,6-8 reps
Decline Dumbbell Press3 sets12,10,6-8 reps
Front Pulldowns3 sets12,10,6-8 reps
Stiff Arm Pulldowns2 sets8-12 reps
Behind The Neck3 sets12,10,6-8 reps
Low Pulley Row2 sets8-12 reps
T-Bar Rows2 sets8-12 reps
WEDNESDAY
Squats3 sets12,10,6-8 reps
Lunges (With Dumbbells)2 sets15-20 reps
Leg Extensions2 sets8-12 reps
Donkey Calf Raises3 sets15-20 reps
Standing Calf Raises2 sets12-20 reps
FRIDAY
Behind The Neck MilitaryPress3 sets12,10,6-8 reps
Lateral Raises3 sets8-12 reps
Upright Rows2 sets8-12 reps
Barbell Curl3 sets12,10,6-8 reps
Incline Curl2 sets8-12 reps
Concentration Curl2 sets8-12 reps
Dips3 sets10,8,4-6 reps
Overhead Tricep Extensions2 sets8-12 reps
Cable Tricep Extensions2 sets8-12 reps


Exercise/ Routine #3# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Sit-Ups2 sets20-30 reps
Squats3 sets8-12 reps
Leg Curls2 sets8-12 reps
Barbell Bent Rows3sets8-12 reps
Bench Presses3 sets6-10 reps
Upright Rows2 sets8-12 reps
Barbell Curls2 sets8-12 reps
Pulley Pushdowns2 sets8-12 reps
Wrist Curls2 sets10-15
Standing Calf Raises3 sets10-15


Exercise/ Routine #4# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Leg Raises3 sets20-30 reps
Leg Presses4 sets10-15 reps
Leg Extensions2 sets10-15 reps
Leg Curls3 sets8-12 reps
Deadlifts2 sets6-10 reps
Lat Pulldowns4 sets8-12 reps
Shrugs2 sets10-15 reps
Standing Presses3 sets6-10 reps
Side Laterals2 sets8-12 reps
Dumbbell3 sets8-12 reps
Lying Triceps Extensions3 sets10-15 reps
Wrist Curls2 sets10-15 reps
Reverse Wrist Curls2 sets10-15
Seated Calf Raises4 sets10-15


Exercise/ Routine #5# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Sit-Ups2 sets20-30 reps
Leg Raises2 sets20-30 reps
Squats4 sets10-15 reps
Leg Curls3 sets8-12 reps
Leg Extensions2 sets10-15reps
Deadlifts3 sets6-10 reps
Barbell Rows3 sets8-12 reps
Lat Pulldowns2 sets8-12 reps
Upright Rows3 sets8-12 reps
Standing Presses3 sets6-10 reps
Side Laterals2 sets8-12 reps
Barbell Curls3 sets8-12 reps
Lying TricepsExtensions3 sets8-12 reps
Reverse Curls2 sets8-12 reps
Wrist Curls3 sets10-15 reps
Standing Calf Raises5 sets15-20 reps


Exercise/ Routine #6# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Crunches2 sets20-30 reps
Squats3 sets12-15 reps
Leg Curls3 sets12-15 reps
Flat Bench Presses3 sets10-12 reps
Chinups3 sets10-12 reps
Presses Behind The Neck3 sets12-15 reps
Triceps Pushdowns3 sets10-12 reps
Barbell Curls3 sets10-12 reps
Standing Calf Raises3 sets15-20 reps


Exercise/ Routine #7# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Bent Leg Leg Raises2 sets15-20 reps
Leg Presses3 sets12-15 reps
Leg Curls3 sets12-15 reps
Incline Bench Presses3 sets10-12 reps
Lat Pulldowns3 sets10-12 reps
Front Military Presses3 sets12-15 reps
Lying Triceps Extensions3 sets10-12 reps
Standing Dumbbell Curls3 sets10-12 reps
Standing Calf Raises3 sets15-20 reps


Exercise/ Routine #8# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Crunches2 sets20-30 reps
Squats3 sets12-15 reps
Leg Curls3 sets12-15 reps
Flat Dumbbell Presses3 sets10-12 reps
Seated Pulley Rows3 sets10-12 reps
Dumbbell Shoulder Presses3 sets12-15 reps
One Arm Dumbbell Curls3 sets10-12 reps
Seated Dumbbell Curls3 sets10-12 reps
Calf Flexes on Leg Press Machine3 sets15-20 reps


Exercise/ Routine #9# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Crunches2 sets20-30 reps
Leg Presses3 sets12-15 reps
Leg Curls3 sets12-15 reps
Dips3 sets10-12 reps
One Arm Dumbbell Rows3 sets10-12 reps
Pesses Behind Neck3 sets12-15 reps
Triceps Pushdowns3 sets10-12 reps
Incline Curls3 sets10-12 reps
Standing Calf Raises3 sets15-20 reps


Exercise/ Routine #10# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Bent Leg Raises2 sets15-20 reps
Squats3 sets12-15 reps
Flat Dumbbell Presses3 sets10-12 reps
Barbell Rows3 sets10-12 reps
Dumbbell Presses3 sets12-15 reps
Upright Dips3 sets10-12 reps
Preacher Curls3 sets10-12 reps
Standing Cal Raises3 sets15-20 reps


Exercise/ Routine #11# of Sets# of Reps
MONDAY, WEDNESDAY, FRIDAY
Squats2 sets12-15 reps
Leg Curls2 sets15-20 reps
Standing Calf Raises2 sets20-25 reps
Flat Bench Presses2 sets10-12 reps
Chinups2 sets10-12 reps
Shoulder Presses2 sets12-15 reps
Dumbbell Curls2 sets10-12 reps
Triceps Pushdowns2 sets10-12 reps
Crunches2 sets20-25 reps


Exercise/ Routine #12# of Sets# of Reps
DAY ONE
Bench Press3 sets5-6 reps
Incline Bench2 sets5-6 reps
Behind-The-Neck Press2 sets5-6 reps
Side Lateral Raise2 sets8-10 reps
Reverse Lateral Raise
(on Incline Bench)
2 sets8-10 reps
Triceps Pulldown2 sets8-10 reps
Lying Triceps Extension2 sets10 reps
Dumbbell Kickback2 sets10 reps (each arm)
EZ-Bar Curl2 sets8-10 reps
Straight Bar Curl2 sets8 reps
Dumbbell Curl (Preacher)2 sets8 reps
Situp2 sets20-25 reps
KneeRaise2 sets20-25 reps
DAY TWO
Pulldowns To Front2 sets8-10 reps
Seated Rows2 sets10 reps
Pulldowns To Rear2 sets10 reps
Stiff Leg Deadlift2 sets8 reps
Squat2 sets10 reps
Leg Extension2 sets8-10 reps
Hamstring Curl2 sets8-10 reps
Calf Raise3 sets10-12 reps
Situp2 sets20-25 reps
Knee Raise2 sets20-25 reps
DAY THREE
Bench Press3 sets8-10 reps
Incline Bench2 sets8-10 reps
Triceps Pulldown2 sets8-10 reps
Dumbell Kickback (each arm)2 sets10 reps
EZ-Bar Curl2 sets8-10 reps
Dumbell Hammer Curl2 sets8-10 reps
Situp2 sets20-25 reps
Knee Raise2 sets20-25 reps


Exercise/ Routine #13# of Sets# of Reps
DAY ONE
Power Squats4 sets10-15 reps
Squats4 sets10 reps
Leg Press4 sets6-10 reps
Lunges3 sets12 reps
Leg Extension4 sets10-12 reps
Leg Curl4 sets12-15 reps
Standing Calf Raise4 sets20 reps
Donkey Calf Raise4 sets20 reps
Hanging Knee Raise4 sets20 reps
Sit-ups, incline4 sets20 reps
DAY TWO
Bench Press, incline4 sets10-12 reps
Bench Press, flat4 sets8-12 reps
Flys, incline4 sets10-12 reps
Flys, flat4 sets10-12 reps
Chest Pulldown4 sets10reps
Bent Over Row,
alternating arms
4 sets6-8 reps
Seated Calf Raise4 sets20 reps
Donkey Calf Raise4 sets20 reps
Hanging Knee Raise4 sets20 reps
Crunches4 sets20 reps
DAY THREE
Shoulder Press4 sets6-10 reps
Military Press3 sets12 reps
Deltoid Raise4 sets10 reps
Shoulder Raise4 sets12 reps
Bent Over Flys4 sets12 reps
Upright Row4 sets10-12 reps
Shrugs4 sets12 reps
Concentration Curl4 sets10 reps
Bicep Curl, standing, supinated4 sets8-12 reps
Preacher Curl4 sets12 reps
Wrist Curl, supinated4 sets18 reps
Wrist Curl, pronated grip4 sets18 reps
Tricep Pressdown4 sets12 reps
Tricep Kickback4 sets15 reps
Tricep Extension, flat bench4 sets8-12 reps
Leg Raise, incline4 sets20 reps
Crunches4 sets20 reps


Exercise/ Routine #14# of Sets# of Reps
MONDAY
Squats3 sets10-12 reps
Leg Extensions3 sets10-12 reps
Leg Curls3 sets10-12 reps
Standing Calf3 sets10-12 reps
SeatedCalf3 sets10-12 reps
WEDNESDAY
Bench Press3 sets10-12 reps
Incline DB Press3 sets10-12 reps
Military Press3 sets10-12 reps
DB Laterals3 sets10-12 reps
Skull Crushers3 sets10-12 reps
FRIDAY
Deadlift3 sets10-12 reps
Seated Row3 sets10-12 reps
Lateral Pulldowns3 sets10-12 reps
Barbell Curls3 sets10-12 reps


Exercise/ Routine #15# of Sets# of Reps
MONDAY
Dumbbell Bench Press2 sets12-15 reps
Smith Machine Shoulder Press2 sets12 reps
Dumbbell Shrugs2 sets12-15 reps
Tricep Pushdowns2 sets12 reps
Crunches2 setsTo Failure
WEDNESDAY
Leg Extension2 sets12-15 reps
Lying Leg Curl2 sets12-15 reps
Seated Calf Raise2 sets20reps
Close Grip Lat Pulldown2 sets12-15 reps
Dumbbell Bicep Curl2 sets12 reps
Wrist Curl2 sets20 reps
Crunches2 setsTo Failure
FRIDAY
Dumbbell Bench Press2 sets12-15 reps
Smith Machine Shoulder Press2 sets12 reps
Dumbbell Shrugs2 sets12-15 reps
Tricep Pushdowns2 sets12 reps
Crunches2 setsTo Failure


Exercise/ Routine #16# of Sets# of Reps
MONDAY
Leg Extensions2 sets12-15 reps
Lying Leg Curls2 sets12-15 reps
Seated Calf Raise2 sets20 reps
Close Grip Lat Pulldown2 sets12-15 reps
Dumbbell Bicep Curl2 sets12 reps
Wrist Curls2 sets20 reps
Crunches2 setsTo Failure
WEDNESDAY
Dumbbell Incline Bench Press2 sets12-15 reps
Dumbbell Shoulder Press2 sets12 reps
Shrugs2 sets12 reps
One Arm Tricep Pushdown2 sets12 reps
Raised Leg Crunches2 setsTo Failure
FRIDAY
Leg Extensions (one leg)2 sets12-15 reps
Standing Leg Curl2 sets12-15 reps
Dumbbell Standing Calf Raise2 sets20 reps
Front Lat Pulldown2 sets12-15 reps
Bicep Curl2 sets12 reps
Reverse Wrist Curls2 sets15-20 reps
Raised Leg Crunches2 setsTo Failure


Exercise/ Routine #17# of Sets# of Reps
MONDAY
Bench Press2 sets12-15 reps
Dumbbell Incline Bench Press2 sets12 reps
Smith Machine Shoulder Press2 sets12 reps
Dumbbell Lateral Raise2 sets12 reps
Shrugs2 sets15 reps
Tricep Pushdowns2 sets12 reps
Crunches2 setsTo Failure
WEDNESDAY
Leg Press2 sets12-15 reps
Leg Extension2 sets12 reps
Lying Leg Curls2 sets12 reps
Seated Calf Raise2 sets20 reps
Close Grip Lat Pulldown2 sets12-15 reps
One Arm Row2 sets12 reps
Dumbbell Bicep Curl2 sets12 reps
Wrist Curls2 sets20 reps
Seated Leg Lifts2 setsTo Failure
FRIDAY
Incline Bench Press2 sets12-15 reps
Dumbbell Bench Press2 sets12 reps
Dumbbell Shoulder Press2 sets12 reps
Cable Upright Rows2 sets12 reps
Dumbbell Shrugs2 sets12-15 reps
Kickbacks2 sets12 reps
Raised Leg Crunches2 setsTo Failure


Exercise/ Routine #18# of Sets# of Reps
MONDAY
Dumbbell Squats2 sets12-15 reps
Smith Machine Lunges2 sets12 reps
Dumbbell Standing Calf Raise2 sets15-20 reps
Back Extensions2 sets12-15 reps
Rear Lat Pulldown2 sets12 reps
Bicep Curls2 sets12 reps
Reverse Curls2 sets15-20 reps
Roman Chair Leg Lifts2 setsTo Failure
WEDNESDAY
Cable Flyes2 sets12-15 reps
Bench Press2 sets12 reps
Dumbbell Front Shoulder Raise2 sets12 reps
Cable Lateral Raise2 sets12 reps
Shrugs2 sets15 reps
Dumbbell Overhead Tricep Extensions2 sets12 reps
Oblique Leg Crunches2 setsTo Failure
FRIDAY
Smith Machine Squats2 sets12-15 reps
Standing Leg Curls2 sets12 reps
One Leg Leg Extensions2 sets12 reps
Standing Calf Raises2 sets20 reps
Front Lat Pulldowns2 sets12 reps
Seated Close Grip Row2 sets12 reps
Concentration Curl2 sets12 reps
Dumbbell Reverse Wrist Curl2sets15-20 reps
Crunches3 setsTo Failure


Exercise/ Routine #19# of Sets# of Reps
MONDAY
Incline Bench Press3 sets12-15 reps
Cable Flyes3 sets10-12 reps
Dips2 sets8 reps
Behind Neck Press3 sets8-12 reps
Dumbbell Upright Rows3 sets10-12 reps
Dumbbell Front Shoulder Raise3 sets8-12 reps
Dumbbell Shrugs2 sets10-12 reps
One Arm Tricep Pushdowns3 sets10-12 reps
Overhead Tricep Extensions2 sets12 reps
Raised Leg Crunches3 setsTo Failure
HangingLeg Lifts2 setsTo Failure
WEDNESDAY
Smith Machine Squats3 sets10-15 reps
Leg Extensions3 sets10 reps
Standing Leg Curls3 sets10 reps
Dumbbell Lunges2 sets10 reps
Seated Calf Raises2 sets15 reps
Dumbbell Standing Calf Raises2 sets12 reps
T-Bar Row3 sets10-12 reps
Close Grip Lat Pulldown3 sets10 reps
Back Extensions2 sets12 reps
Biceps Curl3 sets10-12 reps
Cable Curl2 sets10 reps
Lying Cable Curl2 sets10 reps
Dumbbell Wrist Curls3 sets10-12 reps
Oblique Crunches3 setsTo Failure
Cable Crunches2 sets15 reps
FRIDAY
Dumbbell Bench Press3 sets10-15 reps
Dumbbell Incline Bench Press3 sets10-12 reps
Flyes3 sets10-12 reps
Dumbbell Shoulder Press3 sets12 reps
Dumbbell Lateral Raise3 sets10 reps
Dumbbell Front Shoulder Raises3 sets10 reps
Dumbbell Shrugs2 sets10-12 reps
Tricep Bench Dips3 sets10-12 reps
Tricep Pushdowns3 sets10 reps
Kickbacks2 sets10 reps
Crunches3 setsTo Failure
Hanging Leg Lifts To Side2setsTo Failure


4 Day Per Week Programs



Exercise/ Routine #1# of Sets# of Reps
MONDAYS AND THURSDAYS
Squats2-3 sets12-15 reps
Leg Extensions2-3 sets15-20 reps
Lying Leg Curls3 sets12-15 reps
Standing Calf Raises2-3 sets15-20 reps
Seated Calf Raises2-3 sets15-20 reps
Crunches2-3 sets15-20 reps
Hanging Leg Raises2-3 sets15-20 reps
TUESDAYS AND FRIDAYS
Flat Bench Presses2-3 sets10-12 reps
Incline Dumbbell Presses2-3 sets10-12 reps
Pulldowns2-3 sets10-12 reps
One-Arm Dumbbell Rows2-3 sets10-12 reps
Shoulder Presses2-3 sets10-12 reps
Upright Rows2-3 sets10-12 reps
Standing Barbell Curls2 sets10-12 reps
Concentration Curls2 sets10-12 reps
Pushdowns2 sets10-12 reps
One-Arm Extensions2 sets10-12 reps


Exercise/ Routine #2# of Sets# of Reps
MONDAYS AND THURSDAYS
Leg Presses2-3 sets15-20 reps
Hack Squats2-3 sets15-20 reps
Incline Bench Presses2-3 sets10-12 reps
Flat Dumbbell Flyes2-3 sets10-12 reps
Shoulder Presses2-3 sets10-12 reps
Lateral Raises2-3 sets10-12 reps
Lying Triceps Extensions2-3 sets10-12 reps
Pushdowns2-3 sets10-12 reps
TUESDAYS AND FRIDAYS
Bent-Over Rows2-3 sets10-12 reps
Seated Pulley Rows2-3 sets10-12 reps
Lying Leg Curls2-3 sets15-20 reps
Stiff-Leg Deadlifts2-3 sets15-20 reps
Scott Curls2-3 sets10-12 reps
Incline Curls2-3 sets10-12 reps
Standing Calf Raises2-3 sets15-20 reps
Seated Calf Raises2-3 sets15-20 reps
Crunches2-3 sets15-20 reps
Reverse Crunches2-3 sets15-20 reps


Exercise/ Routine #3# of Sets# of Reps
MONDAYS,TUESDAYS,
THURSDAYS,FRIDAYS
Incline Bench Press4 sets8-15 reps
Cable Flyes3 sets8-10 reps
Dips3 sets8-10 reps
Behind The Neck Press4 sets6-12 reps
Upright Rows3 sets8-12 reps
Front Shoulder Raise3 sets8-12 reps
Shrugs3 sets8-12 reps
One Arm Tricep Pushdown3 sets10-12 reps
Overhead Tricep Extension2 sets10-12 reps
Raised Leg Crunches3 setsTo Failure
Hanging Leg Lifts3 setsTo Failure


Exercise/ Routine #4# of Sets# of Reps
*Diminishing sets is when you use a weight that you can do only 3-4 reps with. Then do 3-4 strict reps with it and then set the weight down and take 10-to-15 deep breaths. Pick the weight up and do as many reps as possible. Keep this up until 10 reps total are completed.*
MONDAYS
Leg PressDiminishing10 reps total
Leg Extension3 sets10-12 reps
Leg CurlDiminishing10 reps total
Standing CalfDiminishing10 reps total
Seated CalfDiminishing10 reps total
WEDNESDAY
Dumbbell Shoulder PressDiminishing10 reps total
Dumbell Side Laterals3 sets10-12 reps
Bent Over Laterals3 sets10-12 reps
Close Grip Upright Row
(For Traps)
Diminishing10 reps total
THURSDAY
Lat PulldownDiminishing10 reps total
Bent Over Rows3 sets10-12 reps
Seated Cable Row3 sets10-12 reps
EZ Bar Bicep CurlDiminishing10 reps total
Concentration Curl3 sets10-12 reps
SATURDAY
Incline BarbellDiminishing10 reps total
Flat Dumbbell Bench Press3 sets10-12 reps
Cable Crossovers3 sets10-12 reps
Close Grip BenchDiminishing10 reps total
Tricep Pushdowns3 sets10-12 reps


Exercise/ Routine #5# of Sets# of Reps
MONDAYS AND THURSDAYS
Incline Sit-Ups2-3 sets15-20 reps
Bench Presses6 sets15-5 reps
Barbell Bent Rows6 sets15-5 reps
Standing Barbell Presses5 sets12-5 reps
Seated Calf Raises5 sets15-6 reps
Barbell Reverse Curls3 sets10-6 reps
Barbell Wrist Curls3 sets10-15 reps
TUESDAYS AND FRIDAYS
Hanging Leg Raises2-3 sets10-15 reps
Squats6 sets15-5 reps
Stiff Legged Deadlifts4 sets12-6 reps
Standing Barbell Curls4 sets12-6 reps
Close Grip Bench Press4 sets12-6 reps
Standing Calf Raises5 sets15-6 reps


Exercise/ Routine #6# of Sets# of Reps
MONDAYS AND THURSDAYS
Leg Extensions1 set8-12 reps
Leg Curls1 set8-12 reps
Squats2 sets6-10 reps
Seated Toe Raises1 set8-12 reps
Nautilus Pullovers1 set8-12 reps
Siff Arm Lat Machine Pulldowns1 set8-12 reps
Barbell Bent Rows2 sets5-7 reps
Under-Grip Lat Pulldowns1 set8-12 reps
Barbell Shrugs2 sets8-12 reps
Stiff Legged Deadlifts2 sets5-7 reps
TUESDAYS AND FRIDAYS
Nautilus Flyes, Pec Deck Flyes
or Dumbell Flyes
1 set8-10 reps
Nautilus Bench Press
or Barbell Incline Press
1 set8-10 reps
Parallel Bar Dips1 set5 reps
Nautilus Lateral Raises
or Dumbbell Side Laterals
1 set8-10 reps
Nautilus Press or
Barbell Presses Behind the Neck
1 set8-10 reps
Concentration Curls1 set8-10 reps
Standing Barbell Curls1 set8-10 reps
Nautilus Triceps Extensions
or Pulley Pulldowns
1 set8-10 reps
Parallel Bar Dips1 set8-10 reps


Exercise/ Routine #7# of Sets# of Reps
MONDAYS AND THURSDAYS
Incline Sit-Ups3-4 sets15-20 reps
Incline Barbell Presses6 sets15-5 reps
Parallel Bar Dips4 sets12-6 reps
Seated Pulley Rows6 sets15-5 reps
Front Lat Pulldowns4 sets12-6 reps
Seated Machine Front Presses5 sets12-5 reps
Barbell Upright Rows3 sets10-6 reps
Seated Calf Raises6 sets15-6 reps
Barbell Reverse Curls4 sets10-5 reps
Barbell Wrist Curls4 sets10-15 reps
TUESDAYS AND FRIDAYS
Hanging Leg Raises3-4 sets10-15 reps
Squats6 sets15-5 reps
Angled Leg Presses5 sets12-15 reps
Stiff Legged Deadlifts5 sets12-15 reps
Lying Leg Curls3 sets10-6 reps
Barbell Preacher Curls5 sets15-6 reps
Close Grip Bench Presses5 sets15-6 reps
Standing Calf Raises5 sets15-6 reps


Exercise/ Routine #8# of Sets# of Reps
MONDAYS AND THURSDAYS
Hanging Leg Raises3-5 sets15-20 reps
Bench Presses6-8 sets5 reps
Incline Dumbbell Presses3-4 sets5 reps
Seated Machine Front Presses5-6 sets5 reps
Barbell Upright Rows3-4 sets6-8 reps
Barbell Incline Triceps Extensions5-6 sets6-8 reps
Seated Calf Raises5-7 sets8-10 reps
Barbell Wrist Curls3-4 sets8-10 reps
TUESDAYS AND FRIDAYS
Incline Sit-Ups3-4 sets15-20 reps
Hyperextensions2-3 sets10-15 reps
Squats8-10 sets5 reps
Deadlifts4-6 sets5 reps
Barbell Bent Rows5-7 sets5 reps
Barbell Shrugs3-4 sets10-15 reps
Standing Barbell curls4-5 sets5 reps
Barbell Reverse Curls2-3 sets8-10 reps
Standing Calf Raises5-7 sets10-15 reps


Exercise/ Routine #9# of Sets# of Reps
MONDAYS AND THURSDAYS
Flat Bench Presses3 sets10-12 reps
Incline Flyes3 sets10-12 reps
Chins3 sets10-12 reps
One Arm Rows3 sets10-12 reps
Standing Barbell Curls3 sets10-12 reps
Concentration Curls3 sets10-12 reps
Crunches3 sets20-30 reps
Leg Raises3 sets15-20 reps
TUESDAYS AND FRIDAYS
Squats3 sets12-15 reps
Leg Extensions3 sets12-15 reps
Lying Leg Curls3 sets15-20 reps
Standing Calf Raises3 sets15-20 reps
Seated Calf Raises3 sets15-20 reps
Shoulder Presses3 sets12-15 reps
Lateral Raises3 sets12-15 reps
Dumbbell Shrugs3 sets12-15 reps
Triceps Pushdowns3 sets10-12 reps
One Arm Cable Pushdowns3 sets10-12 reps


Exercise/ Routine #10# of Sets# of Reps
MONDAYS AND THURSDAYS
Incline Bench Presses3 sets10-12 reps
Flat Flyes3 sets10-12 reps
Bent Over Rows3 sets10-12 reps
Pulldowns3 sets10-12 reps
Preacher Curls3 sets10-12 reps
Standing Dumbbell Curls3 sets10-12 reps
Crunches3 sets20-30 reps
Lying Leg Raises3 sets15-20 reps
TUESDAYS AND FRIDAYS
Leg Presses3 sets12-15 reps
Hack Squats3 sets12-15 reps
Lying Leg Curls3 sets15-20 reps
Leg Press Toe Raises3 sets15-20 reps
Seated Calf Raises3 sets15-20 reps
Front Military Presses3 sets12-15 reps
Bent Over Lateral Raises3 sets12-15 reps
Barbell Shrugs3 sets12-15 reps
Lying Triceps Extensions3 sets10-12 reps
Dumbbell Extensions3 sets10-12 reps


Exercise/ Routine #11# of Sets# of Reps
MONDAYS AND THURSDAYS
Flat Bench Presses3 sets10-12 reps
Incline Dumbbell Flyes3 sets10-12 reps
Dumbbell Presses3 sets12-15 reps
Lateral Raises3 sets12-15 reps
Upright Rows3 sets12-15 reps
Upright Dips3 sets10-12 reps
One arm Pushdowns3 sets10-12 reps
Crunches3 sets20-30 reps
Hanging Leg Raises3 sets15-20 reps
TUESDAYS AND FRIDAYS
Squats3 sets12-15 reps
Hack Squats3 sets12-15 reps
Lying Leg Curls3 sets15-20 reps
Standing Calf Raises3 sets15-20 reps
Seated Calf Raises3 sets15-20 reps
T-Bar Rows3 sets10-12 reps
Seated Cable Rows3 sets10-12 reps
Barbell Curls3 sets10-12 reps
Alternate Dumbbell Curls3 sets10-12 reps


Exercise/ Routine #12# of Sets# of Reps
MONDAYS AND THURSDAYS
Dips3 sets10-12 reps
Incline Dumbbell Presses3 sets10-12 reps
Behind The Shoulder Presses3 sets12-15 reps
Lateral Raises3 sets12-15 reps
Dumbbell Shrugs3 sets12-15 reps
Triceps Pushdowns3 sets10-12 reps
Triceps Kickbacks3 sets10-12 reps
Roman Chair Situps3 sets20-30 reps
Lying Leg Raises3 sets15-20 reps
TUESDAYS AND FRIDAYS
Leg Presses3 sets12-15 reps
Leg Extensions3 sets12-15 reps
Lying Leg Curls3 sets15-20 reps
Standing Calf Raises3 sets15-20 reps
Leg Press Toe Raises3 sets15-20 reps
Seated Pulley Rows3 sets10-12 reps
Pulldowns3 sets10-12 reps
Seated Dumbbell Curls3 sets10-12 reps
Standing Cable Curls3 sets10-12 reps


Exercise/ Routine #13# of Sets# of Reps
MONDAYS AND THURSDAYS
Squats3 sets12-15 reps
Leg Extensions3 sets12-15 reps
Leg Curls3 sets15-20 reps
Standing Calf Raises3 sets15-20 reps
Flat Bench Presses3 sets10-12 reps
Incline Dumbbell Flyes3 sets10-12 reps
Lying Triceps Extensions3 sets10-12 reps
Reverse Triceps Pushdowns3 sets10-12 reps
TUESDAYS AND FRIDAYS
Bent Over Rows3 sets10-12 reps
Lat Pulldowns3 sets10-12 reps
Front Shoulder Presses3 sets12-15 reps
Bent Over Lateral Raise3 sets12-15 reps
Barbell Shrugs3 sets12-15 reps
Preacher Curls3 sets10-12 reps
Concentration Curls3 sets10-12 reps
Crunches3 sets20-30 reps
Hanging Leg Raises3 sets15-20 reps


Exercise/ Routine #14# of Sets# of Reps
MONDAYS AND THURSDAYS
Leg Presses3 sets12-15 reps
Hack Squats3 sets12-15 reps
Leg Curls3 sets15-20 reps
Donkey Calf Raises3 sets15-20 reps
Dips3 sets10-12 reps
Flat Dumbbell Flyes3 sets10-12 reps
Lying Triceps Extensions3 sets10-12 reps
One Arm Dumbbell Extensions3 sets10-12 reps
TUESDAYS AND FRIDAYS
T-Bar Rows3 sets10-12 reps
One Arm Dumbbell Rows3 sets10-12 reps
Dumbbell Presses3 sets12-15 reps
Side Lateral Raises3 sets12-15 reps
Upright Rows3 sets12-15 reps
Alternate Dumbbell Curls3 sets10-12 reps
One arm Preacher Curls3 sets10-12 reps
Crunches3 sets20-30 reps
Lying Leg Raises3 sets15-20 reps


Exercise/ Routine #15# of Sets# of Reps
MONDAYS AND THURSDAYS
Decline Barbell Presses4 sets8-10 reps
Flat Dumbbell Flyes3 sets10-12 reps
Barbell Rows4 sets8-10 reps
Behind The Neck Pulldowns3 sets8-10 reps
Standing Barbell Curls3 sets8-10 reps
Concentration Curls3 sets10-12 reps
Crunches3 sets20-30 reps
Hanging Leg Raises3 sets15-20 reps
TUESDAYS AND FRIDAYS
Squats4 sets8-10 reps
Sissy Squats3 sets12-15 reps
Lying Leg Curls4 sets12-15 reps
Standing Calf Raises3 sets15-20 reps
Seated Calf Raises3 sets15-20 reps
Front Military Presses4 sets10-12 reps
Lateral Raises3 sets10-12 reps
Smith Machine Shrugs3 sets12-15 reps
Lying Triceps Extensions4 sets10-12 reps
Pushdowns3 sets10-12 reps


Exercise/ Routine #16# of Sets# of Reps
MONDAYS AND THURSDAYS
Barbell Bench Presses4 sets8-10 reps
Incline Dumbbell Presses3 sets8-10 reps
Incline Dumbbell Flyes3 sets8-10 reps
Bent Over Rows4 sets8-10 reps
Pulldowns3 sets8-10 reps
One Arm Dumbbell Rows3 sets10-12 reps
Standing Barbell Curls4 sets8-10 reps
Seated Dumbbell Curls3 sets8-10 reps
Concentration Curls3 sets10-12 reps
Crunches3 sets20-30 reps
Hanging Leg Raises3 sets15-20 reps
TUESDAYS AND FRIDAYS
Squats4 sets12-15 reps
Hack Squats3 sets12-15 reps
Leg Extensions3 sets12-15 reps
Lying Leg Curls4 sets12-15 reps
Standing Calf Raises4 sets15-20 reps
Seated Calf Raises4 sets15-20 reps
Military Presses4 sets8-10 reps
Side Laterals4 sets10-12 reps
Upright Rows4 sets10-12 reps
Barbell Shrugs4 sets12-15 reps
Lying Triceps Extensions4 sets10-12 reps
Triceps Pushdowns3 sets10-12 reps
Reverse Triceps Pushdowns3 sets10-12 reps


Exercise/ Routine #17# of Sets# of Reps
MONDAYS AND THURSDAYS
Flat Dumbbell Flyes3 sets10-12 reps
Incline Bench Presses3 sets10-12 reps
Dips3 sets10-12 reps
T Bar Rows4 sets10-12 reps
Seated Pulley Rows4 sets10-12 reps
Front Pulldowns4 sets10-12 reps
Preacher Curls4 sets10-12 reps
Dumbbell Curls4 sets10-12 reps
Hanging Leg Raises4 sets15-20 reps
Crunches4 sets20-30 reps
TUESDAYS AND FRIDAYS
Leg Presses4 sets12-15 reps
Hack Squats3 sets12-15 reps
Leg Extensions3 sets12-15 reps
Lying Leg Curls4 sets12-15 reps
Standing Calf Raises4 sets15-20 reps
Donkey Calf Raises4 sets15-20 reps
Front Shoulder Presses4 sets10-12 reps
Side Lateral Raises4 sets12-15 reps
Bent-Over Laterals4 sets12-15 reps
Dumbbell Shrugs5 sets12-15 reps
Lying Triceps Extensions2 sets10-12 reps
Triceps Pushdowns2 sets10-12 reps
Narrow Upright Dips2 sets10-12 reps