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.

(Click on each exercise below for display)

DAY ONE

Chest
(4 sets each @ 12-12-10-10 reps)
Flat Presses - Decline or Incline - Cross Overs or Cross Ups
(or = alternate each week - Decline/Cross Overs, Incline/Cross Ups)

Biceps
(3 sets each @ 12-12-10 reps)
Forward Curls - Hammer 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)
Stiff Extensions - Loose Extensions - Kickbacks

Traps
(4 sets each @ 12-12-10-10 reps)
Shrugs
(choose 2 forms of Shrugs)

Obliques
(4 sets @ max reps)
Obliques

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