Monday - Chest & Triceps

Exercise Muscle Group Sets Reps
Incline Dumbbell Bench Press Chest 4 12,10,10,8
Dumbbell Bench Press Chest 4 12,10,10,8
Dumbbell Flys Chest 3 12
EZ Bar Skullcrusher Triceps 3 12
Dumbbell Tricep Kickback Triceps 3 12
One Arm Seated Dumbell Extension Triceps 3 12
Standing High to Low Cable Fly Chest 3 12
Standing Low to High Cable Fly Chest 3 12
Cable Crossovers (upper chest) Chest 3 12
Cable Tricep Extension With V-Bar or Rope Triceps 3 12

Tuesday - Rest

Wednessday - Back & Biceps

Exercise Muscle Group Sets Reps
One Arm Dumbbell Row Back 5 12,10,10,8,6
Bent Over Dumbbell Row Back 5 12,10,10,8,6
Dumbbell Pullover Back 2 12,10
Incline Dumbbell Curl Biceps 3 10
Bent Over Row Back 5 12,10,10,8,6
Standing Dumbbell Curl Biceps 3 10
Rope Straight Arm Pull Down Back 3 12
Standing Dumbbell Reverse Curl Biceps 3 10
Lat Pull Down Back 3 12
Cross Body Hammer Curl Biceps 3 10

Thursday - Rest

Friday - Legs & Shoulders

Exercise Muscle Group Sets Reps
Dumbbell Lunge Quads 4 12,10,10,8
Dumbbell Step Up Quads 3 12
Barbell Back Squat Quads 4 12,10,10,8
Wide Squat Quads 4 12,10,10,8
Dumbbell Stiff Leg Deadlift Hamstrings 4 12,10,10,8
Barbell Shrug Traps 4 12,10,10,8
Barbell Hip Thrust Glutes 4 12,10,10,8
Toes Out Seated Calf Raise Calves 2 15,12
Dumbbell Standing Calf Raise Calves 2 12,10
Standing Dumbbell Press Shoulders 4 12,10,10,8
Dumbbell Lateral Raise Shoulders 3 12,10,10
Bent Over Dumbbell Reverse Fly Shoulders 3 12,10,10
Dumbbell Upright Row Shoulders 3 12,10,10
Dumbbell Shrug Traps 4 12,10,10,8
Cable Face Pull Shoulders 3 12,10,10