Workout #1 MONDAY Chest/Back

Workout #2 TUESDAY Shoulders/Upper arms/Forearms

Workout #3 WEDNSDAY Thighs/Claves/Lower back

Workout #1 THURSDAY Chest/Back

Workout #2 FRIDAY Shoulders/Upper arms/Forearms

Workout #3 SATURDAY Thighs/Claves/Lower back

Abdominals every day

Workout #1 – Monday and Thursday

Chest

- Bench Press

- Incline Press

- Pullovers

-

Back

- Chin-Ups (do as many as you can at a time until you reach a total of 50 reps)

- Bent-Over Rows

Power Training

- Deadlifts, 3 sets of 10, 6, 4 reps to failure

-

Abdominals

- Crunches, 5 sets of 25 reps

Workout #2 – Tuesday and Friday

Shoulders

- Barbell Clean and Press

- Dumbbell Lateral Raises

Power Training

- Heavy Upright Rows, 3 sets of 10, 6, 4 reps to failure

- Push Presses, 3 sets of 6, 4, 2 reps to failure

Upper Arms

- Standing Barbell Curls

- Seated Dumbbell Curls

- Close-Grip Press

- Standing Triceps Extensions with Barbell

Forearms

- Wrist Curls

- Reverse Wrist Curls

Abdominals

- Reverse Crunches, 5 sets of 25 reps

Workout #3 – Wednesday and Saturday

Thighs

- Squats

- Lunges

- Leg Curls

Calves

- Standing Calf Raises, 5 sets of 15 reps each

Lower Back

Power Training

- Straight-Leg Deadlifts, 3 sets of 10, 6, 4 reps to failure

- Good Mornings, 3 sets of 10, 6, 4 reps to failure

Abdominals

- Crunches, 5 sets of 25 reps