From The Bodybuilding.com Workout Database
Schedule
| Day # 1: WORKOUT #1 |
| Day # 2: WORKOUT #2 |
| Day # 3: OFF DAY |
Workout #1
| EXERCISE | Set #1 | Set #2 | Set #3 |
| Incline Bench Press With Barbell - 10,8-9,6-7 Reps | |||
| Flat Dumbell Bench Press - 10,8-9,6-7 Reps | |||
| Dumbell Decline Flyes - 12,12,12 Reps | |||
| Deadlifts - 5-6,5-6 Reps | |||
| Bent Over Barbell Row - 10,8-9,6-7 Reps | |||
| Lat Machine Pulldowns - 10,8-9,6-7 Reps | |||
| Standing Barbell Curl - 10,8-9,6-7 Reps | |||
| Concentration Curl - 12,12,12 Reps | |||
| Crunches - 20 Reps |
Workout #2
| EXERCISE | Set #1 | Set #2 | Set #3 | Set #4 |
| Barbell Free Squat - 10,8-9,6-7 Reps | ||||
| Leg-extensions - 12,12,12 Reps | ||||
| Military Press - 10,8-9,6-7 Reps | ||||
| Dumbell Shoulder Press - 10,10,8 Reps | ||||
| Side Raise - 12,12,12 Reps | ||||
| Skull Crasher - 10,8-9,6-7 Reps | ||||
| One Hand Cable Triceps Pushdown - 12,12,12 Reps | ||||
| Leg Raise - 20,20,20,20 Reps |