Monday-Chest/Tris
Tuesday- Back/Bis
Wednesday- Off
*Thursday- Legs
Friday- Shoulders/Forearms
Saturday- Off
Sunday- Cardio

Monday:
Dips- 3 sets of 20
Flat Bench- 2 sets of 8, 2 sets of 6
Incline Bench- 2 sets of 8, 2 sets of 6
Decline Bench- 2 sets of 8, 2 sets of 6
Dumbell Flys- 3 sets of 10
Tricep Extensions- 4 sets of 8 to 10
Skullcrushers- 4 sets of 8 to 10
Push-Downs- 4 sets of 8 to 10

Tuesday:
Pullups- 3 sets of 10
Bent over rows- 3 sets of 10, 8, 6
Lat Pulldowns- 4 sets of 8 to 10
Deadlifts- 3 sets of 8
Shrugs- 4 sets of 8
StraightBar Curls- 3 sets of 8 to 10
Incline Dumbell Curls- 3 sets of 8 to 10
Hammer Curls- 3 sets of 8 to 10

Wednesday:
OFF

*Thursday:
Leg Extensions- 5 sets of 20
Hamtring Curls- 5 sets of 20
SwoleSquats- 5 sets of 20
Seated Calf Raises- 4 sets of 10 to 12

Friday:
Barbell Wrist Curls- 4 sets of 10 to 14
Reverse Wrist Curls- 4 sets of 10 to 14
Seated Militray Press- 4 sets of 8 to 10
Lateral Raises- 4 sets of 8 to 10
Seated DB press- 4 sets of 8 to 10

Saturday:
OFF

Sunday:
Ski Machine- 20 min.
Treamill- 30 min. (low intensity)
Stationary Cycle- 40 min.

*thursday is swolesquat day