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)

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

DAY TWO

Hams
(4 sets each @ 12-12-10-10 reps)
Leg Curls
(choose 2 forms of Leg Curls)
or 1 form and
Stiff Legs

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

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


DAY THREE

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

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

Obliques
(4 sets @ max reps)
Obliques

DAY FOUR

Shoulders
(3 sets each @ 12-12-10 reps)
Military Presses - Side Laterals - Front Laterals
Inclined Rear Laterals
Internal & External Rotator Cuff Rotation

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


DAY FIVE

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

Obliques
(4 sets @ 12-12-10-10 reps)
Obliques

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