Day 1
primary working muscle groups -- upper back and abs
exercises                       sets       reps
1, Pull-ups                      3        12,10,8
2, One-arm DB Rows       3        10,8,6-8
3, T-bar Rows                  3        12,8-10,8-10
4, Seated Rows               3        10,8-10,8-10
5, Crunches                    4        50
Day 2
primary working muscle groups -- lower back and hamstrings
exercises                       sets       reps
1, Deadlifts                     5        10,10,8,6,4
2, Lying Leg Curls           3        10,8,6-8
3, Stiff-leg Deadlifts         4        10,8,6-8,4-6
Day 3
primary working muscle groups -- biceps, triceps and abs
exercises                       sets       reps
1, Standing BB Curls             3        10,8,6-8
2, Incline DB Curls                3        10,8,6-8
3, Concentration Curls           2        6-10,6-10
4, Triceps Pushdowns           3        15,12,10
5, Close-grip Bench Press     3        10,8,6-8
6, Triceps Kickbacks             2        6-10,6-10
7, Hanging Knee Raises        4        20
Day 4
primary working muscle groups -- shoulders and calves
exercises                       sets       reps
1, Seated DB Press           3        10,8,6-8
2, DB Laterals                   3        10,8,6-8
3, Rear Delt Machine         3        8-12
4, BB Shrugs                    3        10,10,8-10
5, Seated Calf Raises        3        25,20,15-20
6, Standing Calf Raises     3        30
Day 5
primary working muscle groups -- quadriceps and abs
exercises                       sets       reps
1, Legs Extensions            3        15,12,10
2, Squats                          4        10,10,8-10,6-8
3, Legs Press                    3        15,12,10
4, Crunches                       4        50
Day 6
primary working muscle groups -- chest
exercises                       sets       reps
1, Incline DB Press              4        10,10,8,6-8
2, Incline DB Flyes               2        8-12,8-12
3, Flat Bench Press             3        10,8,6
4, Cable Cross-over              2        8-12,8-12