Calves:

Standing calves raises

Seated calves raises                                                           

Hack squat raises

4 sets for 8-15 reps

Back:  Please Click Here to view Video Clip

Chins - 4 sets – 8-10 reps

Pull downs - 4 sets – 8-12 reps

Seated rows - 4 sets 8-12 reps

Dumbbell rows - 4 sets 8-10 reps

Machine rows - 4 sets 8-10 reps

(for the last 4 exercises, increase weight each set)

Tuesday

Chest:  Please Click Here to view Video Clip

Flat bench - 2 warm up sets

4 working sets (increase weight each time)

Incline dumbbell press - 4 sets 10-12 reps

Flat flies - 4 sets 8-12 reps

Incline flies   3 sets 8-12 reps

Machine press 4 sets 8-12 sets                                                            

Wednesday

Quads:

Leg extensions

2 warm up sets - 20 reps

5 working sets 12-15 reps (full stack)

Squats - 5 sets 8-12 reps (increase weight till 6 plates a side)

Leg press - 4 sets 8-12 reps (full rack - 17 20kg plates a side)

Lunges - 4 sets 12 reps (dumbbell in hand)

Thursday

Shoulders:

Chins - 3 sets 10 reps

Seated dumbbell press 2 warm up set

4 sets with 55-65kg dumbbells

Standing side raises - 4 sets 10-14 reps

Standing cables raises - 4 sets 10- 12 reps

Standing front raises - 4 sets 10-12reps

Seated back rows- (back delts)                                                             

Friday

Calves:

Same as Monday

Biceps:  Please Click Here to view Video Clip

Standing straight bar curls

2 warm up sets

4 working sets - 8-12 reps with 60kg bar

Seated D/B curls - 4 sets 10-12 reps 25kg D/B

One arm preacher curl - 4 sets   8-14 reps

Concentration curls - 4 sets 8-12 reps

Saturday- Rest Day

Sunday AM

Hamstrings:

Lying leg curls

2 warm up sets

4 working sets

Stiff leg dead lift - 4 sets 10-14 reps (increase weight each time)             

One leg curls - 4 sets 12-15 reps

Seated hamstring curls - 4 sets 12-15 reps

PM

Triceps:

Push downs

3 warm up sets

4 working sets - 8-15 reps full stack

Skull crushers - 4 sets 8-12 reps with EZ bar 65-90KG

Close grip press - 4 sets 12-15 reps

One arm push downs or weighted dips