(Exercise=%1RM x Reps)
 
Chest, Cardio:
Start off with 20 minutes of running on the treadmill   Bench Press = 70% 10, 85% 6, 90% 4, 95% 2, 70% 10
Incline Bench Press = 85% 6, 90% 4, 95% 2, 95% 2
Bench Press w/ Dumbbell = 70% 10, 85% 6, 90% 4, 95% 2
Cable Cross =  Set 1, 2, 3, 4 – 85%1RM – 6 reps
Lower Cable Cross = 85%1RM  for 6 reps x 4 sets
Dumbbell straight arm pullover = 85%1RM  for 6 reps x 4 sets
Pec Deck Machine = 85% for 6 reps x 4 sets
Dips =  4 x 10 reps
 
Back:
Bent over Rows = 70% 10, 85% 6, 90% 4, 95% 2
Behind the Back Shoulder Shrugs =  85% 6, 90% 4
Regular Shoulder Shrugs = 85% 6, 90% 4, 95% 2
One- Dumbbell Row = 70% 10, 85% 6, 90% 4, 95% 2
Straight Leg Dead lift = 85% 6, 90% 4, 95% 2 x 2
 Nautilus Seated Rowing Machine = 70% 10, 85% 6, 90% 4, 95% 2
Lat Pull down Machine = 70% 10, 85% 6, 90% 4, 95% 2
Pull-ups =  4 sets x 10 reps
 
Bi's, Tri's, and Forearms :
Close Grip Bench Superset with Standing Barbell Curls = 70% 10, 85% 6, 90% 4, 95% 2
Concentrated Curls Superset with Triceps Kickbacks = 70% 10, 85% 6, 90% 4, 90% 4
Triceps Pushdown Superset with Cable Curls = 70% 10, 85% 6, 85% 6, 85% 6
Reverse Curls = 70% 10, 85% 6, 85% 6, 85% 6
Wrist Curls Superset with Reverse Wrist Curls = 70% 10, 85% 6, 85% 6, 85% 6
 Preacher Curls Superset with Lying Triceps Extensions (Skull Crushers) = 70% 10, 85% 6, 85% 6, 85% 6
Dips =  4 sets x 10 reps
 
Shoulders:
Upright Rows = 70% 10, 85% 6, 90% 4, 95% 2
Behind the Head Military Press (Barbell) Superset with The Arnold Press (Dumbbells) = 70% 10, 85% 6, 90% 4, 90% 4
 Dumbbell Lateral Raise Superset with Dumbbell Front Raise = 70% 10, 85% 6, 85% 6, 85% 6
Posterior Deltoid Machine =  70% 10, 85% 6, 85% 6, 85% 6
Overhead Press (Dumbbells) = 70% 10, 85% 6, 90% 4, 90% 4
Cable Lateral Raise Superset with Cable Front Raise = 70% 10, 85% 6, 85% 6, 85% 6
 
Legs:
Squat = Set 1 - 70%1RM – 10 reps.  Set 2 – 85%1RM – 6 reps.  Set 3 – 90%1RM – 4 reps.  Set 4 – 95%1RM – 2 reps.
Hack Squat Machine = 70% 10, 85% 6, 90% 4, 90% 4
Leg Press Machine = 70% 10, 85% 6, 85% 6, 85% 6
Leg Extension Machine = 70% 10, 85% 6, 85% 6, 85% 6
Leg Curl Machine = 70% 10, 85% 6, 85% 6, 85% 6
Seated Calf Raise = 70% 10, 85% 6, 85% 6, 85% 6
Standing Calf Raises (On Steps feet pointed inward w/ toes together Superset with feet pointing outward w/ heels together) = 4 sets x 20 reps
 
Abs:
Abdominal exercises will vary each week. There will be a minimum of 6 different Ab exercises that will consist of at least 50 reps and 2 sets.