Monday
4 Sets Dumbbell Curls 8-10 Reps
4 Sets Preacher Curls 8-10 Reps
4 Sets Hammer Curls 8-10 Reps
2 Sets Twenty Ones
4 Sets Skull Crushers 8-10 Reps
4 Sets Weighted Dips 8-10 Reps
4 Sets Cable Pushdowns 8-10 Reps
Tuesday
4 Sets Squats 10-8-6-4 on Reps
4 Sets Lunges 10-8-6-4 on Reps
4 Sets Hip Sled 10-8-6-4 on Reps
4 Sets Deadlifts 10-8-6-4 on Reps
Calves
Wednesday
4 Sets Flat Bench Press 8-10 Reps
4 Sets Incline Dumbbell Press 8-10 Reps
4 Sets Flat Dumbbell Flys 8-10 Reps
4 Sets Hammer Strength Decline Machine 8-10 Reps
4 Sets Dumbbell Pullover 8-10 Reps
Thursday
4 Sets T-Bar Row 8-10 Reps
4 Sets Dumbbell Row 8-10 Reps
4 Sets LAT Machine 8-10 Reps
4 Sets Dumbbell Shrugs 8-10 Reps
4 Sets Weighted Hyperextensions 8-10 Reps
Friday
4 Sets Military Press 8-10 Reps
4 Sets Dumbbell Front Raises 8-10 Reps
4 Sets Behind Neck Press 8-10 Reps
4 Sets Barbell Shoulder Raises 8-10 Reps