Day 1: Chest
90-120 seconds of rest between sets
Barbell or Dumbell Incline Bench 3 sets x 8-12 reps
Dumbbell Flyes 3 sets x 8-12 reps
Flat Chest Press 3 sets x 8-12 reps
Incline Chest Press FST 7 sets of 8-12 reps 30 second rest between sets
Day 2: Back
Barbell Rows 3 sets of 8-12 reps
Cable Pulldowns 3 sets of 8-12 reps
One arm dumbbell row 3 sets of 8-12
Cable rows FST 7 sets of 8-12 reps
Day 3: Deltoids and Traps
Lateral Raises 3 sets of 8-12
Dumbbell Shoulder Press 3 sets of 8-12
Front Dumbbell Raises 3 sets of 8-12
Upright Rows (on cable of E-Z bar) FST 7 sets of 8-12
Day 4: REST
Day 5: Legs
Barbell Squat 3 sets 10-15
Leg Press 3 sets of 10-15
Leg Extension FST 7 sets of 10-15
Straight Leg Deadlifts 3 sets of 10-15
Lunges 3 sets of 10-15
Lying Leg Curl FST 7 sets of 10-15
Day 6: ARMS
Close Grip Bench Press 3 sets of 8-12
Rope Tricep Extension 3 sets of 8-12
Dumbbell Tricep Extension (Lying) FST 7 sets of 8-12
EZ Bar Curl 3 Sets of 8-12
Dumbbell Hammer Curl 3 sets of 8-12
Cable Overhead Curl FST 7 sets of 8-12