3 days a week (Mon, Weds, Fri ABA BAB), ALL SETS TAKEN TO FAILURE with a 3 minute rest between sets.

A

1. Flat bench 2x8-10
2. Rows 2x8-10
3. Incline bench 2x8-10
4. Lat pulldowns 2x8-10
5. Side lateral raises 2x8-10
6. Tricep pushdowns 1x8-10
7. Bicep curls 1x8-10
8. Neck machine 2x8-10

B

1. Squats 4x8-10
2. Leg curls 4x8-10
3. Calve raises 4x8-10