This schedule is designed to allow recovery time of each muscle group before working that particular muscle group again. If you are to miss a day, a few days or even a week of working out, do not start your routine over from the beginning, just continue from where you left off and return to following your schedule.

DAY ONE

Chest
(4 sets each @ 12-12-10-10 reps)

Flat Presses – Decline or Incline - Pec Deck – Chest Dips
(or = alternate each week – Decline/Cross Overs, Incline/Cross Ups)

Biceps
(3 sets each @ 12-12-10 reps)

Dumbbell Curls - Barbell Curls - Reverse Curls

Calves
(4 sets each @ 12-12-10-10 reps)

Standing Raises – Seated Raises

Abdominals
(4 sets each @ max reps)

Upper – Lower

 

DAY TWO

Back
(4 sets each @ 12-12-10-10 reps)

Upper Rows – Pull-ups / Pull-downs – Lower Rows

Triceps
(3 sets each @ 12-12-10 reps)

Close-Grip Bench - Skull Crushers - Tricep Dips

Traps
(4 sets each @ 12-12-10-10 reps)

Shrugs
(choose 2 forms of Shrugs)

Obliques
(4 sets @ max reps)

 

DAY THREE

Shoulders
(4 sets each @ 12-12-10-10 reps)

Military Presses – Side Laterals – Front Laterals

Legs
(4 sets each @ 12-12-10-10 reps)

Leg Presses/Lunges – Leg Extensions – Leg Curls

Abdominals
(4 sets each @ max reps)

Upper – Lower