Monday: Chest and Back

Group Exercise Sets Reps Rest Reference
Chest Bench Press 6 12-25 30 secs p. 324
Chest Dumbell Press 6 12-25 30 secs p. 326
Chest Dumbell Pullovers 6 12-25 30 secs p. 359
Back Lat Pulldowns 6 12-25 30 secs p. 368
Back Bent-over Rows 6 12-25 30 secs p. 370
Pwr. T Deadlifts (10, 6, 4) 6 4-10 30 secs p. 580
Abs Crunches 5 25 30 secs p. 545

Tuesday: Shoulders, Upper Arms, and Forearms

Group Exercise Sets Reps Rest Reference
Shoulders Power Clean 6 12-25 30 secs p. 277
Shoulders Lateral Raises 6 12-25 30 secs p. 280
Pwr. T Upright Row (10, 6, 4) 6 4-10 30 secs p. 296
Pwr. T Overhead Press (6, 4, 2) 6 2-6 30 secs p. 279
Upper Arm Standing Barbell Curls 6 12-25 30 secs p. 426
Upper Arm Seated Dumbell Curls 6 12-25 30 secs p. 438
Upper Arm Close-Grip Bench Press 6 12-25 30 secs p. 459
Upper Arm Triceps Extensions 6 12-25 30 secs p. 456
Forearm Wrist Curls 6 12-25 30 secs p. 469
Forearm Reverse Wrist Curls 6 12-25 30 secs p. 472
Abs Reverse Crunches 5 25 30 secs p. 546

Wednesday: Thighs, Calves, and Lower Back

Group Exercise Sets Reps Rest Reference
Thighs Squats 6 12-25 30 secs p. 497
Thighs Lunges 6 12-25 30 secs p. 507
Thighs Leg Curls 6 12-25 30 secs p. 509
Calves Standing Calf Raises 5 15 30 secs p. 526
Pwr. T SL Deadlifts (10, 6, 4) 6 4-10 30 secs p. 511
Pwr. T Good Mornings (10, 6, 4) 6 4-10 30 secs p. 382
Abs Crunches 5 25 30 secs p. 545

Thursday: Chest and Back

Group Exercise Sets Reps Rest Reference
Chest Bench Press 6 12-25 30 secs p. 324
Chest Dumbell Press 6 12-25 30 secs p. 326
Chest Dumbell Pullovers 6 12-25 30 secs p. 359
Back Lat Pulldowns 6 12-25 30 secs p. 368
Back Bent-over Rows 6 12-25 30 secs p. 370
Pwr. T Deadlifts (10, 6, 4) 6 4-10 30 secs p. 580
Abs Crunches 5 25 30 secs p. 545

Friday: Shoulders, Upper Arms, and Forearms

Group Exercise Sets Reps Rest Reference
Shoulders Power Clean 6 12-25 30 secs p. 277
Shoulders Lateral Raises 6 12-25 30 secs p. 280
Pwr. T Upright Row (10, 6, 4) 6 4-10 30 secs p. 296
Pwr. T Overhead Press (6, 4, 2) 6 2-6 30 secs p. 279
Upper Arm Standing Barbell Curls 6 12-25 30 secs p. 426
Upper Arm Seated Dumbell Curls 6 12-25 30 secs p. 438
Upper Arm Close-Grip Bench Press 6 12-25 30 secs p. 459
Upper Arm Triceps Extensions 6 12-25 30 secs p. 456
Forearm Wrist Curls 6 12-25 30 secs p. 469
Forearm Reverse Wrist Curls 6 12-25 30 secs p. 472
Abs Reverse Crunches 5 25 30 secs p. 546

Saturday: Thighs, Calves, and Lower Back

Group Exercise Sets Reps Rest Reference
Thighs Squats 6 12-25 30 secs p. 497
Thighs Lunges 6 12-25 30 secs p. 507
Thighs Leg Curls 6 12-25 30 secs p. 509
Calves Standing Calf Raises 5 15 30 secs p. 526
Pwr. T SL Deadlifts (10, 6, 4) 6 4-10 30 secs p. 511
Pwr. T Good Mornings (10, 6, 4) 6 4-10 30 secs p. 382
Abs Crunches 5 25 30 secs p. 545