1. Biceps/Triceps/Abs = DB Curls-Cable Pressdowns, Low Cable Curls-Skullcrushers/Mid Machine Ext., Wrist Curls/Ab Work

2. Quads/Calves = Squats, Lunges, Hack Squats, Leg Extensions, Calf Raises

3. Back = Weighted Hammers, T-Bar Rows, Wide Grip Chins, One Arm Seated Cable Rows, Barbell Shrugs

4. Off Day

5. Shoulders/Chest = DB Shoulder Press, Side-Rear Laterals, Weighted Dips, Barbell Military Press

6. Traps/Legs = Deadlifts, Power Snatch, Light Squats, Smith Machine Shrugs

7. Biceps/Triceps/Abs = DB Hammer Curls-Overhead DB/Machine Ext., EZ Bar Spider Curls-Cable Pressdowns, Wrist Curls/Ab Work

8. Off Day

9. Back = Weighted Hammers, Wide Seated Cable/Nautilus Compound Rows, Wide Grip Chins, One Arm DB/Low Hammer Strength Rows, Hammer Strength Shrugs

10. Hamstrings/Calves = Power Cleans, SLDL's, Leg Press, Calf Raises, Hyperextensions

11. Chest/Shoulders = Incline DB, Weighted Dips, Side-Rear Laterals, Chest Flys

12. Off Day

REPEAT
Intensity Rotation... A-B-C-B-A-B-C-B-A, etc.
A (60%1RM) = 9-12 rep range on all lifts (after warmups)
B (75-80%1RM) = 6-8 rep range on all lifts (after warmups)
C (90%1RM) = 3-5 rep range on all lifts (after warmups)