Monday (Hamstrings, Calves and Quads)
4 Sets of Stiff-Leg Deadlifts of 8-10 reps
4 Sets of Lying Leg Curls of 8-10reps
7 Sets of Seated Leg Curls of 10-12reps
4 Sets of Standing Calf Raises of 15-20reps
4 Sets of Leg Press Calf Raises of 20 reps
7 Sets of Seated Calf Raises of 15 reps
4 Sets of Extensions of 10-12 reps
4 Sets of Front Squats of 10-12 reps
3 Sets of Leg Presses of 12 reps
7 Sets of Hack Squats of 7 reps
Tuesday (Chest and Triceps)
4 Sets of Dumbbell Incline Presses of 10-12 reps
4 Sets of Dumbbell Incline Flyes of 10-12 reps
3 Sets of Hammer Strength Bench Presses of 10-12 reps
7 Sets of Pec Decks of 10-12 reps
3 Sets of Pushdowns of Rope Attachment of 10-12 reps
3 Sets of Dips of 10-12 reps
3 Sets of Close-Grip Bench Presses of 10-12 reps
7 Sets of Lying Triceps Extensions of 10-12 reps
Wednesday (Rest day)
Thursday (Back and Biceps)
3 Sets of Wide-Grip Pull-Ups of 10-12 reps
3 Sets of Power-Grip Chin-Ups of 10-12 reps
4 Sets of T-bar Rows of 12 reps
4 Sets of Bent-Over Rows of 12 reps
3 Sets of One-Arm Dumbbell Rows of 12 reps
7 Sets of Straight-Arm Pull Downs of Rope Attachment of 10-12 reps
3 Sets of Standing EZ-Bar Curls of 12 reps
3 Sets of Hammer Curls of 12 reps
3 Sets of Concentration Curls of 12 reps
7 Sets of Hammer Strength Preacher Curls of 8-10 reps
Friday (Shoulders and Traps)
4 Sets of Smith Machine Military Presses of 10-12 reps
4 Sets of Dumbbell Front Raises of 10-12 reps
4 Sets of Upright Rows of 10-12 reps
7 Sets of Dumbbell Lateral Raises of 10-12 reps
4 Sets of Dumbbell Shrugs of 12 reps
4 Sets of Barbell Shrugs of 12 reps
Saturday (Cardio Exercises)
Sunday (Rest)
Phil Heath before and after
