Tuesday
LOWER BACK
Dead lifts 12, 12, 8, 6, 4, 2 (12ís are warm-up)

UPPPER BACK
Bent over Row/ Seated Hammer Row 3-4x8
Pull-ups/ Seated Wide-Grip Pull-downs 3-4x8
Low Cable Rows 3-4x8
One Armed Eccentric Chin-ups 6x2-4

BICEPS
Standing Barbell Curls 4x8
Seated Incline Dumbbell Curls 3x8
Seated Bicep Machine 3x10

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Thursday
ROTOR CUFF
Cuban Rotation 3x10

SHOULDERS
Dumbbell Presses 4x8
Standing Dumbbell/ Cable Side Lateral Raises 4x10
Side-Lying Dumbbell Rear Deltoid Raise 2x8

QUADS
Squats 4x8-12

HAMSTRINGS
Lying Leg Curls 3x8

GLUTES /INNER THIGH
The Superset 2x
Lunges Dynamic 6-8 Reps
Lunges Static 4 Reps

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Saturday
CHEST
Limited Range Straight Arm Dumbbell Pulloverís 4x10
Supine Dumbbell Bench Press 4x8
Incline Dumbbell Bench Press or Dumbbell flyís 4x8
Weighted Dips 4x8

TRICEPS
Incline Bench Overhead Press Downs 4x8
Close-Grip Cable Press-down XxX
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