WEDNESDAY: OFF (RELAX & RECOVER) THURSDAY: HAMSTRINGS and CALVES Hamstrings: 1) Lying Leg Curls: 4 sets 12-15 reps 2) Stiff Leg Dead-Lift: 4 sets 12-15 reps 3) Standing Single Leg Curl: 3 sets each leg 10-12 reps Calves: 1) Calf Press: 3 sets Heavy 10-12 reps 2) Standing Calf: 3 sets Heavy 10-12 reps FRIDAY: SHOULDERS and TRAPS and ABS Shoulders: 1) Smith Military Press: 4 sets pyramiding up 10-12 reps 2) Side Laterals: 4 sets moderate weight 12-15 reps 3) Rear Laterals: 3 sets Heavy 8-10 reps Traps: 1) Barbell Shrugs: 4 sets Heavy 10-12 reps 2) Reverse Dumbell Shrugs: 4 sets moderate weight 12-15 reps Abs: 1) Incline Crunches: 3 sets 25 reps 2) Leg Raises: 3 sets 25 reps SATURDAY: OFF (RELAX & RECOVER)

Bodybuilding.com Interview SUNDAY: QUADS and CALVES Quads: 1) Warm Up: 3 sets extensions 15-20 reps 2) Squats: 4 sets pyramiding up in weight 10-15 rep range 3) Leg Press: 4 sets HEAVY 10-12 reps 4) Lunges: 3 sets each leg 12-15 slow and controlled 5) Extensions: 3 Sets Heavy 12-15 reps "toes in" Calves: Circuit * 3 trips round (no rest between) 15-20 reps each station 1) Standing Calf Raise: 2) Seated Calf Raise 3) Calf Press MONDAY: CHEST and TRICEPS Chest: 1) Smith Machine Incline: 4 sets pyramiding up in weight 8- 12 reps per set 2) Incline Flies: 3 sets heavy (70-100lbs) 12-15 reps 3) Flat Dumbells: 3 sets heavy 10-12 reps Triceps: 1) Tricep Press-Downs: 4 sets heavy 10-15 reps 2) Reverse Dips: 3 sets rep to failure 3) Single arm Extension: 3 sets 8-12 reps TUESDAY: BACK and BICEPS Back: 1) Chins: 4 sets, 2 wide & 2 narrow to failure 2) Bent Over Rows: Heavy 3-4 sets pyramiding up 10-12 reps 3) Front Pull Downs: 3 sets Heavy 8-10 reps 4) Rope Pull-Overs: 4 sets 12-15 reps 5) 3/4 Deads: 3 sets with moderate weight for 8-12 reps Biceps: 1) Hammer Curls: 4 sets Heavy 8-12 reps 2) Seated Recline Curls: 3 sets light 10-15 reps 3) Seated Scott Curls: 3 sets of 8-12 reps moderate weight