(This guy bench pressed 741 pounds @ 236 body weight !!!!)
Monday:
1. Flat Bench - warmup to 3 sets of 5 reps - one down set of 10 reps
2. Dumbbell Incline Presses - warmup to 3 sets of 6 reps - one down set of 10 reps
3. Dumbbell Flyes - 4 sets of 6-8 reps
4. Straight-bar curls - 3 sets of 6 t0 8 reps
5. Curl-bar curls - 3 sets of 6 to 8 reps
6. Alt. Seated Curls - 3 sets of 6-8 reps
Tuesday:
1. Squats - warmup to 3 sets of 6 reps - one down set of 10 reps
2. Leg Presses - 3 sets of 6 reps
3. Leg Extensions - 3 sets of 6 reps
4. Leg Curls - 3 sets of 6 reps
Thursday:
1. Close Grip Bench Presses - warmup to 3 sets of 5 reps
2. Miltary (bar in front) or Dumbbell Presses - warmup to 3 sets of 5 reps
3. Triceps Pushdown - warmup to 3 sets of 5 reps
4. Reverse Grip Pushdowns - warmup to 3 sets of 5 reps
5. Lateral (side) Dumbell Raises - warmup to 3 sets of 5 reps
6. Front Raises - warmup to 3 sets of 5 reps
Friday:
1. Deadlifts - warmup to 3 sets of 5 reps
2. Seated Cable Rows - warmup to 3 sets of 5 reps
3. Lat Pulldowns (front of back) - 3 sets of 6 reps
4. One-Arm Dumbbell Rows - 3 sets of 6 reps
For each exercise, warmup to 3 sets of 10. Slightly higher reps (10-12) for Dumbbell Flyes and Concentration Curls.
Monday: (Legs and Back)
1. Squats
2. Leg Extensions
3. Leg Curls
4. Seated Rows
5. Front Pulldowns
6. Close Grip Pulldowns (underhand-grip)
Wendsday: (Chest and Triceps)
1. Flat Bench Presses
2. Incline Bench Presses
3. Dumbbell Flyes
4. Close Grip Bench Presses
5. Triceps Pushdowns
6. Triceps Extensions
Friday: (Shoulders and Biceps)
1. Shrugs
2. Upright Rows
3. Side Laterals
4. Bar (straight or curl) Curls
5. Seated Alt. Curls
6. Dumbbell Concentration Curls
2/4
3/4
4/4
5/3
6/3
7/2
8/2
9/3
10/1 (competition)
1. Squats - warmup to 2 sets of cycled reps (see above chart)
2. Leg Presses - warmup to 2 sets of 6-8 reps
3. Leg Curls - warmup to 3 sets of 8 reps
4. Bar Curls - warmup to 3 sets of 8 reps
5. Hammer Curls - warmup to 3 sets of 8
Wendsday: (Chest and Triceps)
1. Bench Presses - warmup to 2 sets of cycled reps (see above chart)
2. Dumbbell Bench Presses - warmup to 3 sets of 6-8 reps
3. Pec Deck - 1 set of high reps (10-20) for blood flow to pecs
4. Tricep Extensions - 3 sets of 6 -8 reps
5. Triceps Pushdowns - 3 sets of 6-8 reps
6. Close Grip Bench to Chin - 2 sets of 6-8 reps
Friday: (Back and Shoulders)
1. Deadlifts - warmup to 2 sets of cycled reps (see above chart)
2. Shrugs - 3 sets of 6-8 reps
3. Seated Rows - 2 sets of 6-8 reps
4. Dumbbell Shoulder Presses - warmup to 3 sets of 8 reps