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Friday: Shoulders and Abs 1. Overhead Press - 4 sets of 20 reps (152 lbs) 2. Lateral Raises - 4 sets of 20 reps (44 lbs) 3. Front Raises - 4 sets of 20 reps (49 lbs) 4. Shrugs - 4 sets of 20 reps (111 lbs) 5. Cable Crunches - 4 sets of 20 reps (102 lbs) 6. Planks - 4 sets of 60...

Thursday: Legs 1. Squats - 4 sets of 15 reps (195 lbs) 2. Leg Press - 4 sets of 15 reps (310 lbs) 3. Leg Curls - 3 sets of 20 reps (80 lbs) 4. Leg Extensions - 3 sets of 20 reps (100 lbs) 5. Calf Raises - 4 sets of 20 reps (45 lbs) 20 minutes Cardio Breakfast: - Oatmeal: 1 cup...

Tuesday: Back and Biceps 1. Deadlifts - 4 sets of 15 reps (225 lbs) 2. Pull-Ups - 4 sets of 20 reps (body weight) 3. Bent Over Rows - 4 sets of 20 reps (135 lbs) 4. Lat Pulldowns - 3 sets of 20 reps (100 lbs) 5. Barbell Curls - 3 sets of 20 reps (60 lbs) 6. Hammer Curls - 3 sets of...

Monday: Chest and Triceps 1. Flat Bench Press - 4 sets of 20 reps (185 lbs) 2. Incline Dumbbell Press - 4 sets of 20 reps (85 lbs) 3. Chest Flyes - 3 sets of 20 reps (30 lbs dumbbells) 4. Tricep Dips - 3 sets of 20 reps (weight 30 lbs) 5. Skull Crushers - 3 sets of 20 reps (60 lbs) 6...

Friday: Shoulders and Abs 1. Overhead Press - 4 sets of 20 reps (142 lbs) 2. Lateral Raises - 4 sets of 20 reps (34 lbs) 3. Front Raises - 4 sets of 20 reps (39 lbs) 4. Shrugs - 4 sets of 20 reps (101 lbs) 5. Cable Crunches - 4 sets of 20 reps (92 lbs) 6. Planks - 4 sets of 60...

Thursday: Legs 1. Squats - 4 sets of 15 reps (195 lbs) 2. Leg Press - 4 sets of 15 reps (310 lbs) 3. Leg Curls - 3 sets of 20 reps (80 lbs) 4. Leg Extensions - 3 sets of 20 reps (100 lbs) 5. Calf Raises - 4 sets of 20 reps (45 lbs) Breakfast: - Whole grain pancakes: 3 with syrup...

Tuesday: Back and Biceps 1. Deadlifts - 4 sets of 15 reps (225 lbs) 2. Pull-Ups - 4 sets of 20 reps (body weight) 3. Bent Over Rows - 4 sets of 20 reps (135 lbs) 4. Lat Pulldowns - 3 sets of 20 reps (100 lbs) 5. Barbell Curls - 3 sets of 20 reps (60 lbs) 6. Hammer Curls - 3 sets of...

Monday: Chest and Triceps 1. Flat Bench Press - 4 sets of 20 reps (185 lbs) 2. Incline Dumbbell Press - 4 sets of 20 reps (85 lbs) 3. Chest Flyes - 3 sets of 20 reps (30 lbs dumbbells) 4. Tricep Dips - 3 sets of 20 reps (weight 30 lbs) 5. Skull Crushers - 3 sets of 20 reps (60 lbs) 6...

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