Day 1
Muscle Exercise
Chest Flat Barbell Press
Incline Barbell Press
Cable Crossovers

Back Heavy T-Bar Rows
Narrow-grip Pulldowns
Bent Over Rows
Hyperextensions

Abs/Serratus Crunches
Reverse Crunches
Twisting Crunches
Rope Pulls

Day 2
Muscle Exercise
Quadriceps Leg Presses

Hamstrings Leg Curls

Trapezius Shrugs

Forearms Flexion Rope Twists
Extension Rope Twists

Day 3
Muscle Exercise
Biceps Heavy Barbell Curls
Incline Curls
Hammer Curls

Triceps Narrow-grip Cable Pressdowns
Behind Back Tricep Pushups
Behind Head Presses

Abs/Serratus Crunches
Reverse Crunches
Seated Twists
Rope Pulls

Day 4
Muscle Exercise
Shoulders Machine Presses
Side Laterals
Cable Laterals

Calves Calf Raises

Forearms Flexion Rope Twists
Extension Rope Twists

Trapezius Shrugs

Day 5
Muscle Exercise
Chest Flat Dumbell Press
Incline Dumbell Press
Flys

Back Narrow-grip Chins
Wide-grip pulldowns
Seated Narrow-grip Rows
Hyperextensions

Abs/Serratus Crunches
Reverse Crunches
Twisting Crunches
Pullovers

Day 6
Muscle Exercise
Quadriceps Hack Squats

Hamstrings Leg Curls

Trapezius Shrugs

Forearms Flexion Rope Twists
Extension Rope Twists

Day 7
Muscle Exercise
Biceps Wide-grip Preacher Curls
Close-grip Curls
Concentration Curls

Triceps Close-grip Presses
Dips
Rope Presses

Abs/Serratus Crunches
Vertical Bench
Seated Twists
Pullovers

Day 8
Muscle Exercise
Shoulders Dumbell Presses
Side Laterals
Bent-over Laterals

Calves Calf Raises

Forearms Flexion Rope Twists
Extension Rope Twists

Trapezius Shrugs


Note that Day 5 and Day 9 are rest days.

Any input very appreciated,

Montgomery