T Nation

Not for pussy cats!

CHEST & BACK

FLAT BENCH 6 X 8 - 12 RM
INCLINE D.BELL PRESS 3 X 10 RM
WEIGHTED DIPS 3 X 10

WEIGHTED PULL UPS 6 X 8 - 12 RM
BENT OVER ROW 3 X 10 RM
SEATED ROW 3 X 10 RM
LAT PULL DOWNS 3 X 10 RM

BICEP & TRICEP

EZ BAR CURLS 6 X 10 RM
SEATED D.BELL CURLS 3 X 10 RM
SEATED HAMMER CURLS 3 X 10 RM

SKULL CRUSHERS 6 X 10 RM
BEHIND THE HEAD D.BELL EXTENTIONS STANDING 3 X 10 RM
CABLE PUSHDOWNS 3 X 10 RM

LEGS

SQUATS 6 X 8 -12 RM
STIFF LEG DEADLIFT 3 X 10 RM
LUNGES 3 X 10 RM

CALF RAISES 3 X 10

SHOULDER & ABS

SEATED SHOULDER PRESS 6 X 8 - 12 RM
SEATED D.BELL PRESS 3 X 10 RM
LAT RAISE 3 X 10 RM
SHRUGS 6 X 8 - 12 RM
20 MIN ABS