Day 1 : Legs (90-120 second rest)
Squats 4 sets x 6-10 reps
Hack Squats 4 sets x 6-10
Leg Extensions 4 sets x 6-10
Leg Curls 4 sets x 6-10
Dumbbell Straight Leg Deadlifts 4 x 6-10
Wide Stance Deep Range of Motion Leg Press 4 x 6-10
Day 2: Chest/Triceps
Incline Dumbbell Press 4 sets x 6-10 Reps
Flat Hammer Strength Chest Press 4 sets x 6-10
Dips (Chest focus) 4 sets x 6-10
Dumbbell Flyes 4 sets x 6-10
Tricep Pushdown 4 sets x 6-10
Close Grip Bench Press 4 sets x 6-10
Day 3: Rest
Day 4: Back/Biceps
Wide Lat Pulldowns 4 sets x 6-10
T-Bar Row (Chest Supported) 4 sets x 6-10
Deadlifts 4 sets x 6-10
Cable Row 4 sets x 6-10
EZ Bar Curl 4 sets x 6-10
Hammer Curl (dumbbell) 4 x 6-10
Day 5: Shoulders & Calves
Side Lateral Raise (Cable or Dumbbell) 4 sets x 6-10
Military Press (Stand or Sit) 4 sets x 6-10
Front Raise (Cable or Dumbbell) 4 sets x 6-10
Seated Bent Over Raise (Dumbbell) 4 sets x 6-10
Day 6: Rest
Day 7: Rest