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

Biceps
(3 sets each @ 12-12-10 reps)
Forward Curls - Hammer Curls - Reverse Curls

Abdominals
(4 sets each @ max reps)
Upper - Lower


DAY TWO

Shoulders
(3 sets each @ 12-12-10 reps)
Military Presses - Side Laterals - Front Laterals
Inclined Rear Laterals

Triceps
(4 sets each @ 12-12-10-10 reps)
Stiff Extensions - Loose Extensions - Kickbacks

Obliques
(4 sets @ max reps)
Obliques

DAY THREE

Back
(3 sets each @ 12-12-10 reps)
Upper Rows - Pull-ups / Pull-downs - Lower Rows - Rear Laterals

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

Abdominals
(4 sets each @ max reps)
Upper - Lower


DAY FOUR

Calves
(4 sets each @ 12-12-10-10 reps)
Standing Raises - Seated Raises

Obliques
(4 sets @ max reps)
Obliques

Legs
(4 sets each @ 12-12-10-10 reps)
Squats - Leg Presses/Lunges - Leg Extensions - Leg Curls
Leg Adductors - Leg Abductors