Exercise (Chest, Calves & Abs)

Sets & Reps

Any Notes

Barbell Bench Press

Incline Dumbell Press

Flat Bench Dumbell Flies

Cable Cross-Overs

Donkey Calf Raises

Abdominal Crunches

3-4 Sets Pyramid Reps 10-8-6-4

3 Sets 8 Reps Each

3 Sets 8-15 Reps Each

3 Sets 8-15 Reps Each

3 Sets 25 Reps Each

3 Sets 25 Reps Each

Exercise (Biceps, Triceps & Cardio)

Sets & Reps

Any Notes

Barbell Bicep Curls

Dumbell Concentration Curls

Seated Nautilus Bicep Curls 

Dips

Skull Crushers

Tricep Pushdowns

Treadmill

3 Sets 8-10 Reps Each

3 Sets 8-10 Reps Each

1 Set To Failure

3 Sets 25 Reps Each

3 Sets 8-10 Reps Each

1 Set To Failure

20 Mins@70-85% of Your Maximum Intensity Level

Exercise (Shoulders, Neck & Abs)

Sets & Reps

Any Notes

Barbell Shoulder Shrugs

Front Delt Dumbell Raises

Side Delt Dumbell Raises

Barbell Behind The Head Military Press

4 Way Neck Machine

Seated Abdominal Kickouts

3 Sets 8-12 Reps Each

3 Sets 8-10 Reps Each

3 Sets 15 Reps Each

3 Sets 8 Reps Each

1 Set 8-10 Reps Each (Front, Back & Both Sides of Neck)

3 Sets 25 Reps Each

Exercise (Quads, Calves & Cardio)

Sets & Reps

Any Notes

Barbell Squats

Dumbell Lunges

Leg Extensions

Standing Calf Press

Exercise Bike

3-4 Sets Pyramid of Reps 10-8-6-4

3 Sets 8-10 Reps Each

3 Sets 8-10 Reps Each

1 Set To Failure

20 Mins@70-85% of Your Maximum Intensity Level

Form is the most important thing to remember doing squats.  It's beter to go lighter with strict form rather than going heavier and cheating.

Exercise (Back, Forearms & Abs)

Sets & Reps

Any Notes

Dumbell Rows

Pulldowns

Pullups

Forearm Dumbell Curls

Decline Bench Crunches

3 Sets 8-10 Reps Each

3 Sets 8-10 Reps Each

3 Sets @ Your Max Reps on Each

3 Sets 15-25 Reps Each

3 Sets 25 Reps Each

Exercise

Sets & Reps

Any Notes

OFF

Exercise

Sets & Reps

Any Notes

OFF