CHEST

Bench Press 56 C
Dumbbell Press 56 C
Dumbbell Flies 56 C
Pec Deck 56 C
Cable Crossovers 56 C

Incline Press 56 C

BICEPS

Barbell Curls 56 C
Hammer Curls 56 C
Bicep Curls 56 C
Concentration Curls 56 C
Preacher Curls 56 C

TRICEPS

Close Grip Bench Press 56 C
Overhead Tricep Ex. 56 C
Skull Crushers 56 C
One Arm Tricep Ex. 56 C
Kickbacks 56 C

SHOULDERS

Shoulder Raises 56 C
Dumbbell Press 56 C
Front Raises 56 C
Shoulder Pull Down 56 C

BACK

Barbell Row 56 C
Dumbbell Row 56 C
Lateral Raises
Lat Pulldown 56 C

FOREARMS

Wrist Curls 56 C
Reverse Forearm 56 C

QUADS

Squats 56 C
Dumbbell Lunges 56 C
Leg Extension 56 C
Leg Press  

HAMSTRINGS

Straight Leg Deadlifts 56 C
Leg Curls 56 C

CALVES

Standing Raises 56 C
Seated Raises 56 C

Home
Wk. 1/2 Chest/Biceps
Wk. 1/2 Shoulders/Tri's
Wk. 1/2 Legs
Wk. 1/2 Back/Forearms

WEEK 1 & 2
WEEK 3 & 4
WEEK 5, 6 & 7
WEEK 8 & 9
WEEK 10, 11 & 12
Maintenance Program
Advanced Program