[Bigsteve]

Monday - Chest and Triceps
Chest
Exercise Sets Reps
Barbell Bench Press 4 10, 8, 8, 6
Incline Bench Press 3 8, 8, 6
Decline Bench Press 3 8, 8, 6
Dumbbell Flys 2 10
Dumbbell Pullover 2 8
Triceps
Exercise Sets Reps
Tricep Extension 4 10, 8, 8, 6 adding weight
Tricep Dip 3 10
Tricep Bench Dip 3 8
Workout Notes:
None.

Tuesday - Back and Biceps
Back
Exercise Set Reps
Chin Up 2 8
One Arm Dumbbell Row 3 8
Seated Row 2 8
Bent Over Barbell Row 2 8
Lat Pull Down 3 10, 10, 8
Biceps
Exercise Sets Reps
Standing Barbell Curl 3 8, 8, 6
Close Grip Preacher Curl 3 8, 8, 6
Incline Dumbbell Curl 2 12-14
Concentration Curl 2 10
Workout Notes:
None.

WEDNESDAY - REST DAY/Tanning

Thursday - Shoulders and Forearms
Shoulders
Exercise Set Reps
Machine Shoulder Press 3 10
Dumbbell Reverse Fly 3 8-10
Military Press 4 10
Dumbbell Lateral Raise 2 10
Dumbbell Shrugs 2 10
Upright Row 2 10
Forearms
Exercise Set Reps
Standing Wrist Curl 4 10
Barbell Wrist Curl 4 10
Workout Notes:
Dumbbell shrugs and upright row can be supersetted.

Friday - Legs & Abs & Cardio
Upper legs
Exercise Sets Reps
Squat 5 10, 8, 8, 6, 4
Deads 5 10, 8, 8, 6, 4
Set ups of some kind.

Cardio machine or racket ball.

WEEKEND - REST TIME
This is going to be hell!