Day 1: CHEST
Flat bench press 10,8,8,6
Incline Bench press 8,8,6
DB Flyes 3 sets of 8-10
Dips 3 sets to failure
Day 2: LEGS
20 rep Squats (1 Set after warm up)
20 rep Deadlifts (1 Set after warm up)
Calve raises 5 sets of 15 - 20
Optional 3 sets of leg curls of 12 - 15
Day 3: Off
Day 4: BACK/BICEPS
Pull ups = 50 reps, use as many sets as need be - will be at least 6 sets. If you are able to do 10 reps in a row add weight. At no time should you be able to complete 10 reps in a row, not even with the first set.
Bent over rows 3 sets of 10-12 reps
straight bar curls 10,8,8,6
Reverse curls 18,15,12
Day 5: SHOULDERS/TRICEPS
Military presses 10,8,8,6
Dumbbell side laterals 10,10,8
Shoulder shrugs 5 sets of 12-15 reps
Skull Crushers 4 sets 12,10,8,6
Dips hands close in 3 sets to failure
Day 6: Off
Day 7: Off
If you feel tired or cannot work out one day take it off then when you come to the end of the cycle take one day off instead of two. The weight should be heavy enough that the last few reps of the last set should take every bit of energy you have.
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