Chest
Bench press: 4 sets, 8 reps
Incline press: 4 sets, 8 reps
Decline press: 4 sets, 8 reps
Pulley crossovers: 4 sets, 8 reps
Pullover w/dumbbell: 4 sets, 8 reps
Back
Chins: 4 sets, 10 reps
T-Bar rowing: 4 sets, 8 reps
Dumbbell rowing: 4 sets, 8 reps
Seated rowing: 4 sets, 8 reps
Pulldowns to back of neck: 4 sets, 8 reps
Close grip pulldowns: 4 sets, 8 reps
Shoulders
Super set:
Seated press behind the neck: 4 sets, 8 reps
Upright rowing: 4 sets, 8 reps
Super set:
Laterals: 4 sets, 8 reps
Cable laterals
Super set:
Bent-over cable rear laterals: 4 sets, 8 reps
Bent-over dumbbell rear laterals: 4 sets, 8 reps
Thighs
Leg extensions: 8 sets, 20 - 10 reps*
Front squats: 5 sets, 20 - 15 reps*
Hack squats or leg press: 6 sets, 15 - 10 reps*
Leg curls: 8 sets, 15 - 10 reps*
*All exercises are with increasing weight.
Calves
Standing toe raises: 4 sets, 12 reps
Seated toe raises: 4 sets, 12 reps
Toe raises on leg press machine: 4 sets, 12 reps
Waist
Hanging knee raises: 200 reps
Roman chair: 200 reps
Crunches: 200 reps
Biceps
Incline curl: 4 sets, 8 reps
Preacher curl: 4 sets, 8 reps
Standing or alternate curls: 4 sets, 8 reps
Machine curls: 4 sets, 8 reps
Concentration curls: 4 sets, 8 reps
Triceps
Lying French press: 4 sets, 8 reps
One arm extension: 4 sets, 8 reps
Pressdowns: 4 sets, 8 reps
Kneeling rope extensions: 4 sets, 8 reps
One arm pressdowns (reverse grip): 4 sets, 9 reps, with decreasing weight
Method
Monday & Thurday:
Chest, Back, Waist & Calves
Tuesday & Friday:
Shoulders, Biceps, Triceps, Calves & Waist
Wednesday & Saturday:
Thighs, Calves and Waist
Source:
Book, 3 More Reps, page 149
