Program Outline

Workout Program

ALL EXERCISES IN THE 8-10 REP RANGE

Monday Quads/hamstrings + abdominals

1) Squats (4 sets) - 2 sets narrow - 2 sets wide
2) Leg press (3 sets)
3) Leg extensions (2 sets)
4) Leg curls (2 sets)
5) Stiff leg deadlift (3 sets)
6) Dumbbell lunges (3 sets)
7) Standing calf raises (3 sets)
8) Seated calf raises (3 sets)

Tuesday Chest/triceps

1) Flat bench press (3 sets)
2) Incline dumbell press (2 sets)
3) Decline dumbell press (2 sets)
4) Flat dumbell flyes (3 sets)
5) Bar dips (3 sets) - tricep version
6) Close grip bench press (3 sets)
7) Skullcrushers (3 sets)
8) Rope Pushdowns (3 sets)

Wenesday Back/biceps

1) Wide grip pullups (2 sets)
2) Barbell Deadlifts (3 sets)
3) Barbell rows (3 sets)
4) Dumbell rows (2 sets)
5) Barbell curls (3 sets)
6) Alternating dumbell curls (3 sets)
7) Preacher curls (2 sets)
8) Close grip chinups (2 sets)

Thursday Shoulders/traps + abdominals

1) Seated military press (3 sets)
2) Seated side laterals (3 sets)
3) Seated rear laterals (3 sets)
4) Seated front raises (3 sets)
5) Barbell Shrugs (3 sets)
6) Dumbell Shrugs (3 sets)
7) Internal Rotation (2 sets)
8) External Rotation (2 sets)