From The Bodybuilding.com Workout Database
Schedule
| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |
| Workout #1 |
Workout #2 |
Workout #1 |
Workout #2 |
Schedule Explanation: This workout program is done on the same days of each week on the schedule shown above. The blank days are OFF days.
Workout #1
| EXERCISE | Set #1 | Set #2 | Set #3 |
| Flat Bench Presses - 10-12 Reps | |||
| Incline Flyes - 10-12 Reps | |||
| Chins - 10-12 Reps | |||
| One-Arm Rows - 10-12 Reps | |||
| Standing Barbells Curls - 10-12 Reps | |||
| Concentration Curls - 10-12 Reps | |||
| Crunches - 20-30 Reps | |||
| Leg Raises - 15-20 Reps |
Workout #2
| EXERCISE | Set #1 | Set #2 | Set #3 |
| Squats - 12-15 Reps | |||
| Leg Extensions - 12-15 Reps | |||
| Lying Leg Curls - 15-20 Reps | |||
| Standing Calf Raises - 15-20 Reps | |||
| Seated Calf Raises - 15-20 Reps | |||
| Shoulder Presses - 12-15 Reps | |||
| Lateral Raises - 12-15 Reps | |||
| Dumbell Shrugs - 12-15 Reps | |||
| Triceps Pushdowns - 10-12 Reps | |||
| One-Arm Cable Pushdowns - 10-12 Reps |