Day 1: Chest - Sunday, May 18, 2014 Sunday, May 18, 14
  Leverage Incline Chest Press 3 sets of 10 reps 1 min. rest
  Flat Bench Press 3 sets of 10 reps 1 min. rest
  Dumbbell Flyes 3 sets of 10 reps 1 min. rest
  Dips 3 sets of 10 reps 1 min. rest
  Dumbbell Straight-Arm Pull-Over 3 sets of 10 reps 1 min. rest
  Standing Calf Raise 3 sets of 10 reps 1 min. rest
  Seated Calf Raise 3 sets of 10 reps 1 min. rest
Day 2: Arms - Monday, May 19, 2014
  Rope Push-Down 3 sets of 10 reps 1 min. rest
  Dips 3 sets of 10 reps 1 min. rest
  French Press 3 sets of 10 reps 1 min. rest
  Close-Grip Bench Press 3 sets of 10 reps 1 min. rest
  Straight-Bar Push-Down 3 sets of 10 reps 1 min. rest
  Barbell Curl 3 sets of 10 reps 1 min. rest
  Preacher Curl 3 sets of 10 reps 1 min. rest
  Dumbbell Curl 3 sets of 10 reps 1 min. rest
  Hammer Curl 3 sets of 10 reps 1 min. rest
  Reverse Curl 3 sets of 10 reps 1 min. rest
Day 3: Rest - Tuesday, May 20, 2014
Day 4: Back - Wednesday, May 21, 2014
  Reverse-Grip Pull-Down 4 sets of 10 reps 1 min. rest
  One-Arm Dumbbell Row 4 sets of 10 reps 1 min. rest
  T-Bar Row 4 sets of 10 reps 1 min. rest
  Bent-Over Barbell Row 3 sets of 10 reps 1 min. rest
  Seated Cable Row 3 sets of 10 reps 1 min. rest
  Deadlift 4 sets of 10 reps 1 min. rest
  Back Extension 3 sets of 10 reps 1 min. rest
Day 5: Shoulders - Thursday, May 22, 2014
  Seated Side Dumbbell Lateral 6 sets of 10 reps 1 min. rest
  Dumbbell Press 4 sets of 10 reps 1 min. rest
  Barbell Front Raise Barbell 3 sets of 10 reps 1 min. rest
  Cable Lateral Raise 3 sets of 10 reps 1 min. rest
  Rear Dumbbell Lateral 3 sets of 10 reps 1 min. rest
  Rear Cable Lateral 3 sets of 10 reps 1 min. rest
  Dumbbell Shrug 6 sets of 10 reps 1 min. rest
Day 6: Legs - Friday, May 23, 2014
  Lying Leg Curl 4 sets of 10 reps 1 min. rest
  Seated Leg Curl 3 sets of 10 reps 1 min. rest
  Single-Leg Curl 3 sets of 10 reps per leg 1 min. rest
  Stiff-Legged Deadlift 3 sets of 10 reps 1 min. rest
  Leg Extension 2 sets of 10 reps 1 min. rest
  Leg Press 4 sets of 10 reps 1 min. rest
  Hack Squat 4 sets of 10 reps 1 min. rest
  Front Squat 4 sets of 10 reps 1 min. rest
  Lunge 3 sets of 10 reps 1 min. rest
  Leg Extension 4 sets of 10 reps 1 min. rest
Day 7: Rest - Saturday, May 24, 2014
Day 8: Chest - Sunday, May 25, 2014
  Incline Dumbbell Press 3-4 sets of 8-10 reps 1 min. rest
  Incline Dumbbell Flyes 5-6 sets of 8-10 reps 1 min. rest
  Smith Machine Bench Press 3 sets of 8-10 reps 1 min. rest
  Cable Crossover 5-7 sets of 8-10 reps 30 sec. rest
Day 9: Arms - Monday, May 26, 2014
  Triceps Pushdown - Rope Attachment 3 warm-up sets of 10-12 reps 1 min. rest
  Close-Grip Barbell Bench Press 2-3 sets of 10-12 reps 1 min. rest
  Dip Machine 3 sets of 10-12 reps 1 min. rest
  Triceps Pushdown 3 sets of 10-12 reps 1 min. rest
  Lying Triceps Press 7 sets of 10-12 reps 30 sec. rest
  EZ-Bar Curl 3-4 sets of 12-15 reps 1 min. rest
  Dumbbell Alternate Bicep Curl 3 sets of 10-12 reps 1 min. rest
  Spider Curl Dumbbell  3 sets of 10 reps 1 min. rest
  One Arm Dumbbell Preacher Curl 3 sets of 10-12 reps 1 min. rest
  Reverse Barbell Curl 3 sets of 10-12 reps 1 min. rest
Day 10: Rest - Tuesday, May 27, 2014
Day 11: Back - Wednesday, May 28, 2014
  Wide-Grip Lat Pulldown 3-4 sets of 8-10 reps 1 min. rest
  Barbell Deadlift 4 sets of 8-10 reps 1 min. rest
  One-Arm Dumbbell Row 3 sets of 8-10 reps 1 min. rest
  Bent Over Barbell Row 3 sets of 8-10 reps 1 min. rest
  Lying T-Bar Row 3 sets of 8-10 reps 1 min. rest
  Seated Cable Row with Rope 4 sets of 8-10 reps 1 min. rest
  Hyperextensions (Back Extensions) 4 sets of 8-10 reps 1 min. rest
  Rope Straight-Arm Pulldown 7 sets of 8-10 reps 30 sec. rest
Day 12: Shoulders - Thursday, May 29, 2014
  Leverage Shoulder Press 4 sets of 6-10 reps 1 min. rest
  Side Lateral Raise 4 sets of 10 reps 1 min. rest
  Standing Front Barbell Raise Over Head 3 sets of 10 reps 1 min. rest
  Seated Bent-Over Rear Delt Raise 4 sets of 10 reps 1 min. rest
  Cable Rope Rear-Delt Rows 4 sets of 10 reps 1 min. rest
  Cable Seated Lateral Raise 7 sets of 10 reps 30 sec. rest
  Smith Machine Shrug 5 sets of 12 reps 1 min. rest
Day 13: Legs - Friday, May 30, 2014
  Leg Extension 2 warm-up sets of 15 reps  
    4-5 sets of 12 reps 1 min. rest
  Leg Press 4 sets of 15-20 reps 1 min. rest
  Hack Squat 3 sets of 10 reps 1 min. rest
  Smith Machine Squat 5 sets of 6-10 reps 1 min. rest
  Barbell Lunge 3-4 sets of 8 reps 1 min. rest
  Lying Leg Curl (Unilateral) 3 sets of 10-12 reps per leg 1 min. rest
  Seated Leg Curl (Unilateral) 3 sets of 10-12 reps per leg 1 min. rest
  Standing Leg Curl 3 sets of 10 reps per leg 1 min. rest
  Stiff-Legged Barbell Deadlift 3 sets of 8-10 reps 1 min. rest
  Standing Calf Raise 3 sets of 10-12 reps 1 min. rest
  Seated Calf Raise 3 sets of 10-12 reps 1 min. rest
Day 14: Rest - Saturday, May 31, 2014
Day 15: Travel - Sunday, June 01, 2014
Day 16: Travel - Monday, June 02, 2014
Day 17: Travel - Tuesday, June 03, 2014
Day 18: Travel - Wednesday, June 04, 2014
Day 19: Travel - Thursday, June 05, 2014
Day 20: Travel - Friday, June 06, 2014
Day 21: Travel - Saturday, June 07, 2014
Day 22: Rest - Sunday, June 08, 2014
Day 23: Easy Weights (Random) - Monday, June 09, 2014
Day 24: Easy weights (30 minutes) - Tuesday, June 10, 2014
Day 25: Easy weights (30 minutes) - Wednesday, June 11, 2014
Day 26: Easy weights (30 minutes) - Thursday, June 12, 2014
Day 27: Easy weights (30 minutes) - Friday, June 13, 2014
Day 28: Rest - Saturday, June 14, 2014
Day 29: Chest/Biceps/Forearms - Sunday, June 15, 2014
  Dumbbell Side Lateral 3 sets of 12 reps  
  Dumbbell Shoulder Press 3 sets of 8-12 reps  
  Standing Low-Pulley Deltoid Raise 3 sets of 8-12 reps  
  Standing Front Barbell Raise 2 sets of 10 reps  
       Over Head with Olympic Bar    
  Bent-Over Dumbbell Laterals 3 sets of 10 reps  
  Triceps Overhead Extension with Rope 4 sets of 15 reps  
  Dumbbell One-Arm Triceps Extension 3 sets of 15 reps  
  Close-Grip Bench Press 3 sets of 8 reps  
Day 30: Rest - Monday, June 16, 2014
Day 31: Shoulders/Triceps - Tuesday, June 17, 2014
  Dumbbell Side Lateral 3 sets of 12 reps  
  Dumbbell Shoulder Press 3 sets of 8-12 reps  
  Standing Low-Pulley Deltoid Raise 3 sets of 8-12 reps  
  Standing Front Barbell Raise 2 sets of 10 reps  
       Over Head with Olympic Bar    
  Bent-Over Dumbbell Laterals 3 sets of 10 reps  
  Triceps Overhead Extension with Rope 4 sets of 15 reps  
  Dumbbell One-Arm Triceps Extension 3 sets of 15 reps  
  Close-Grip Bench Press 3 sets of 8 reps  
Day 32: Chest/Biceps/Forearms - Wednesday, June 18, 2014
  Incline Barbell Press 5 sets of 10-12 reps  
  Flat Dumbbell Press 3 sets of 8-10 reps  
  Incline Dumbbell Flyes 3 sets of 10 reps  
  Cable Crossover 3 sets of 12 reps  
  Decline Bench Press 3 sets of 8 reps  
  Straight-Bar Curl 5 sets of 15 reps  
  Dumbbell Alternate Bicep Curl 3 sets of 12 reps  
  Single-Arm Preacher Curl 3 sets of 10 reps  
  Hammer Curl 2 sets of 12-15 reps  
  Reverse Curl 6 sets of 15 reps  
Day 33: Quads - Thursday, June 19, 2014
  Leg Extension 3 sets of 20 reps  
  Leg Press 4 sets of 12 reps  
  Squat 4 sets of 6-10 reps  
  Lunge 3 sets of 8 steps per leg  
  Leg Extension 4 heavy sets of 10 reps  
Day 34: Hamstrings/Calves - Friday, June 20, 2014
  Lying Leg Curl 6 sets of 12 reps  
  Romanian Deadlift 3 sets of 10 reps  
  Standing Leg Curl 3 sets of 12 reps  
  Leg Press 3 sets of 12 reps  
    (feet high and wide)  
  Standing Calf Raise 4 sets of 10 reps  
  Donkey Calf Raise 2 sets of 10 reps  
  Seated Calf Raise 3 sets of 10 reps  
Day 35: Rest - Saturday, June 21, 2014
Day 36: Shoulders/Triceps - Sunday, June 22, 2014
  Dumbbell Side Lateral 3 sets of 12 reps  
  Dumbbell Shoulder Press 3 sets of 8-12 reps  
  Standing Low-Pulley Deltoid Raise 3 sets of 8-12 reps  
  Standing Front Barbell Raise 2 sets of 10 reps  
       Over Head with Olympic Bar    
  Bent-Over Dumbbell Laterals 3 sets of 10 reps  
  Triceps Overhead Extension with Rope 4 sets of 15 reps  
  Dumbbell One-Arm Triceps Extension 3 sets of 15 reps  
  Close-Grip Bench Press 3 sets of 8 reps  
  SUPERSET
  French Press 3 sets of 8 reps  
  Dumbbell Kickbacks 3 sets of 12 reps  
  Dips - Triceps Version 3 sets of 15 reps  
  Barbell Shrug 4 sets of 12 reps  
Day 37: Back - Monday, June 23, 2014
  Wide-Grip Pull-Down 3 sets of 10 reps  
  One-Arm Dumbbell Row 3 sets of 10 reps  
  Bent-Over Barbell Row 4 sets of 10 reps  
  Deadlift 3 sets of 12 reps  
  Close-Grip T-Bar Row 3 sets of 10 reps  
  Behind-the-Neck Pull-Down 3 sets of 10 reps  
  Seated Rows 3 sets of 10 reps  
  Back Extension 3 sets of 10 reps  
Day 38: Rest - Tuesday, June 24, 2014
Day 39: Chest/Biceps/Forearms - Wednesday, June 25, 2014
  Incline Barbell Press 5 sets of 10-12 reps  
  Flat Dumbbell Press 3 sets of 8-10 reps  
  Incline Dumbbell Flyes 3 sets of 10 reps  
  Cable Crossover 3 sets of 12 reps  
  Decline Bench Press 3 sets of 8 reps  
  Straight-Bar Curl 5 sets of 15 reps  
  Dumbbell Alternate Bicep Curl 3 sets of 12 reps  
  Single-Arm Preacher Curl 3 sets of 10 reps  
  Hammer Curl 2 sets of 12-15 reps  
  Reverse Curl 6 sets of 15 reps  
Day 40: Quads - Thursday, June 26, 2014
  Leg Extension 3 sets of 20 reps  
  Leg Press 4 sets of 12 reps  
  Squat 4 sets of 6-10 reps  
  Lunge 3 sets of 8 steps per leg  
  Leg Extension 4 heavy sets of 10 reps  
Day 41: Hamstrings/Calves - Friday, June 27, 2014
  Lying Leg Curl 6 sets of 12 reps  
  Romanian Deadlift 3 sets of 10 reps  
  Standing Leg Curl 3 sets of 12 reps  
  Leg Press 3 sets of 12 reps  
    (feet high and wide)  
  Standing Calf Raise 4 sets of 10 reps  
  Donkey Calf Raise 2 sets of 10 reps  
  Seated Calf Raise 3 sets of 10 reps  
Day 42: Rest - Saturday, June 28, 2014
Day 43: Shoulders - Sunday, June 29, 2014
  Dumbbell Side Lateral 3 sets of 12 reps  
  Dumbbell Shoulder Press 3 sets of 8-12 reps  
  Standing Low-Pulley Deltoid Raise 3 sets of 8-12 reps  
  Standing Front Barbell Raise 2 sets of 10 reps  
       Over Head with Olympic Bar    
  Bent-Over Dumbbell Laterals 3 sets of 10 reps  
  Triceps Overhead Extension with Rope 4 sets of 15 reps  
  Dumbbell One-Arm Triceps Extension 3 sets of 15 reps  
  Close-Grip Bench Press 3 sets of 8 reps  
Day 44: Chest - Monday, June 30, 2014
  Incline Dumbbell Flyes 1 warm-up set of 12 reps  
  Incline Dumbbell Flyes 4 sets of 12 reps  
    2 or 3 forced reps on heaviest sets  
  Dumbbell Bench Press 3 sets of 12 reps  
  Leverage Incline Chest Press 3 sets of 10-12 reps 30 sec. rest
    1 or 2 forced reps at the end of sets  
  Cable Crossover 7 sets of 12-15 reps  
Day 45: Rest - Tuesday, July 01, 2014
Day 46: Arms - Wednesday, July 02, 2014
  Triceps Pushdown - Rope Attachment 3 warm-up sets of 10-12 reps  
  Close-Grip Barbell Bench Press 2-3 sets of 10-12 reps  
  Dip Machine 3 sets of 10-12 reps  
  Triceps Pushdown 3 sets of 10-12 reps  
  Lying Triceps Press 7 sets of 10-12 reps 30 sec. rest
  EZ-Bar Curl 3-4 sets of 12-15 reps  
  Dumbbell Alternate Bicep Curl 3 sets of 10-12 reps  
  Spider Curl Barbell 3 sets of 10 reps  
  Machine Preacher 3 sets of 10-12 reps  
  Reverse Barbell Curl 3 sets of 10-12 reps  
Day 47: Vacation - Thursday, July 03, 2014
Day 48: Vacation - Friday, July 04, 2014
Day 49: Rest - Saturday, July 05, 2014
Day 50: Rest - Sunday, July 06, 2014
Day 51: Back/Back/Traps - Monday, July 07, 2014
  Morning: Back
  Chin-Up 4 sets of 8-10 reps  
  Underhand Cable Pulldowns 3 sets of 8-10 reps  
  Reverse Grip Bent-Over Rows 2 sets of 8-10 reps  
  One-Arm Dumbbell Row 3 sets of 8-10 reps  
  Leverage Iso Row 3 sets of 8-10 reps  
  Seated Cable Rows 3 sets of 8-10 reps  
  Hyperextensions (Back Extensions) 2 sets of 10-12 reps  
  Evening: Back/Traps
  Barbell Deadlift 5 sets of 8-10 reps  
  Straight-Arm Dumbbell Pullover 5 sets of 8-10 reps  
  Dumbbell Shrug 3 sets of 8-10 reps  
  Barbell Shrug Behind The Back 3 sets of 8-10 reps  
  Upright Barbell Row 3 sets of 8-10 reps  
Day 52: Chest/Biceps/Forearms/Calves - Tuesday, July 08, 2014
  Morning: Chest
  Incline Dumbbell Flyes 1 warm-up set of 12 reps  
    4 sets of 12 reps  
    2 or 3 forced reps on heaviest sets  
  Dumbbell Bench Press 3 sets of 12 reps  
  Leverage Incline Chest Press 3 sets of 10-12 reps  
    1 or 2 forced reps at the end of sets  
  Cable Crossover 7 sets of 12-15 reps  
  Evening: Biceps/Forearms/Calves
  EZ-Bar Curl 3-4 sets of 12-15 reps  
  Dumbbell Alternate Bicep Curl 3 sets of 10-12 reps  
  Spider Curl Barbell 3 sets of 10 reps  
  Machine Bicep Curl 3 sets of 10-12 reps  
  Hammer Curl 3 sets of 10-12 reps  
  Standing Calf Raise 3 sets of 10-12 reps  
  Seated Calf Raise 3 sets of 10-12 reps  
Day 53: Rest - Wednesday, July 09, 2014
Day 54: Hamstrings/Quads - Thursday, July 10, 2014
  Morning: Hamstrings
  Lying Leg Curl 6 sets of 12 reps  
  Romanian Deadlift 3 sets of 10 reps  
  Seated Leg Curl (Unilateral) 3 sets of 12 reps  
  High Stance Leg Press 3 sets of 12 reps  
  Evening: Quads
  Leg Extension 4 warm-up sets of 20 reps  
  Front Barbell Squat 4 warm-up sets of 8-10 reps  
    3 working sets of 8-10 reps  
  Hack Squat 1 warm-up set of 8-10 reps  
    3 working sets of 8-10 reps  
  Barbell Walking Lunge 3 sets of 60 feet  
  Leg Extension 1 warm-up set of 12-15 reps  
    3 sets of 12-15 reps  
    last set is a dropset  
Day 55: Shoulders/Triceps - Friday, July 11, 2014
  Morning: Shoulders
  Leverage Shoulder Press 4 sets of 6-10 reps  
  Side Lateral Raise 4 sets of 10 reps  
  Front Dumbbell Raise 3 sets of 10 reps  
  Seated Bent-Over Rear Delt Raise 4 sets of 10 reps  
  Cable Rear Delt Fly 4 sets of 10 reps  
  Standing Low-Pulley Deltoid Raise 7 sets of 10 reps  
  Evening: Triceps
  Triceps Pushdown - V-Bar Attachment 2 warm-up sets of 12-15 reps  
    3 sets of 12-15 reps  
  Cable Rope Overhead Triceps Extension 3 sets of 12-15 reps  
  Close-Grip Barbell Bench Press 2 warm-up sets of 12-15 reps  
    3 sets of 12-15 reps  
  Lying Triceps Press 7 sets of 10-12 reps  
Day 56: Rest - Saturday, July 12, 2014
Day 57: Rest - Sunday, July 13, 2014
Day 58: Chest - Monday, July 14, 2014
  Incline Dumbbell Flyes 1 warm-up set of 12 reps  
  Incline Dumbbell Flyes 4 sets of 12 reps  
    2 or 3 forced reps on heaviest sets  
  Dumbbell Bench Press 3 sets of 12 reps  
  Leverage Incline Chest Press 3 sets of 10-12 reps 30 sec. rest
    1 or 2 forced reps at the end of sets  
  Cable Crossover 7 sets of 12-15 reps  
Day 59: Back - Tuesday, July 15, 2014
  Close-Grip Front Lat Pulldown 4 sets of 10-12 reps  
  Lying T-Bar Row 3 sets of 10-12 reps  
  One-Arm Dumbbell Row 3 sets of 10-12 reps  
  Leverage Iso Row 3 sets of 10-12 reps  
  Underhand Cable Pulldowns 3 sets of 10-12 reps  
  Seated Cable Rows 7 sets of 10-12 reps 30 sec. rest
Day 60: Arms - Wednesday, July 16, 2014
  Triceps Pushdown - Rope Attachment 3 warm-up sets of 10-12 reps  
  Close-Grip Barbell Bench Press 2-3 sets of 10-12 reps  
  Dip Machine 3 sets of 10-12 reps  
  Triceps Pushdown 3 sets of 10-12 reps  
  Lying Triceps Press 7 sets of 10-12 reps 30 sec. rest
  EZ-Bar Curl 3-4 sets of 12-15 reps  
  Dumbbell Alternate Bicep Curl 3 sets of 10-12 reps  
  Spider Curl Barbell 3 sets of 10 reps  
  Machine Preacher 3 sets of 10-12 reps  
  Reverse Barbell Curl 3 sets of 10-12 reps  
Day 61: Rest - Thursday, July 17, 2014
Day 62: Legs - Friday, July 18, 2014
  Leg Extension 4 sets of 10 reps  
    (Stretch between sets)  
  Leg Press 3 sets of 15-20 reps  
    Forced reps on final set  
    (Full range of motion, don't lock knees)  
  Hack Squat 3 sets of 8-10 reps  
  Smith Machine Squat 4 sets of 8-10 reps  
  Barbell Lunge 2 sets of 8 reps per leg  
  Lying Leg Curl 3 sets of 10 reps  
  Seated Leg Curl 3 sets of 10 reps  
  Standing Leg Curl 3 sets of 10 reps per leg  
Day 63: Rest - Saturday, July 19, 2014
Day 64: Shoulders - Sunday, July 20, 2014
  Smith Machine Overhead Shoulder Press 4 sets of 10 reps  
  Side Lateral Raise 4 sets of 10 reps  
  Standing Front Barbell Raise Over Head 3 sets of 10 reps  
  Seated Bent-Over Rear Delt Raise 4 sets of 10 reps  
  Cable Rear Delt Fly 4 sets of 10 reps  
  Standing Low-Pulley Deltoid Raise 7 sets of 10 reps 30 sec. rest
  Barbell Shrug 5 sets of 12 reps  
Day 65: Chest - Monday, July 21, 2014
  Incline Dumbbell Press 3-4 sets of 10-15 reps  
  Incline Dumbbell Flyes 3-4 sets of 10-15 reps  
  Leverage Chest Press 3 sets of 10-12 reps  
    plus 10 partial reps on last set  
  Cable Crossover 7 sets of 10-15 reps 30 sec. rest
Day 66: Rest - Tuesday, July 22, 2014
Day 67: Back - Wednesday, July 23, 2014
  Underhand Cable Pulldowns 3-4 sets of 8-10 reps  
  Deadlift 4 sets of 8-10 reps  
  One-Arm Dumbbell Row 3 sets of 8-10 reps  
  Reverse Grip Bent-Over Rows 3 sets of 8-10 reps  
  T-Bar Row 3 sets of 8-10 reps  
  Seated Cable Row with Rope  4 sets of 8-10 reps  
  Back Extension 4 sets of 8-10 reps  
  Rope Straight-Arm Pulldown 7 sets of 8-10 reps 30 sec. rest
Day 68: Arms - Thursday, July 24, 2014
  Rope Push-Down 3 warm-up sets of 10-12 reps  
  Close-Grip Bench Press 2-3 sets of 10-12 reps  
  Machine Dip 3 sets of 10-12 reps  
  Straight-Bar Push-Down 3 sets of 10-12 reps  
  Lying Triceps Press 7 sets of 10-12 reps 30 sec. rest
  EZ-Bar Curl 3-4 sets of 12-15 reps  
  Alternating Standing Dumbbell Curl 3 sets of 10-12 reps  
  Spider Curl Barbell 3 sets of 10 reps  
  Preacher Machine Curl 3 sets of 10-12 reps  
  Dumbbell Hammer Curls 3 sets of 10-12 reps  
Day 69: Legs - Friday, July 25, 2014
  Leg Extension 2 warm-up sets of 15 reps  
    4-5 sets of 12 reps  
  Leg Press 4 sets of 15-20 reps  
  Hack Squat 3 sets of 10 reps  
  Smith Machine Squat 5 sets of 6-10 reps  
  Stationary Dumbbell Lunge 3-4 sets of 8 reps  
  Lying Leg Curl (Unilateral) 3 sets of 10-12 reps per leg  
  Seated Leg Curl (Unilateral) 3 sets of 10-12 reps per leg  
  Standing Single-Leg Curl 3 sets of 10 reps per leg  
  Standing Calf Raise 3 sets of 10-12 reps  
  Seated Calf Raise 3 sets of 10-12 reps  
Day 70: Rest - Saturday, July 26, 2014
Day 71: Shoulders - Sunday, July 27, 2014
  Dumbbell Shoulder Press 4 sets of 6-10 reps  
  Side Lateral Raise 4 sets of 10 reps  
  Front Dumbbell Raise 3 sets of 10 reps  
  Seated Bent-Over Rear Delt Raise 4 sets of 10 reps  
  Cable Rear Delt Fly 4 sets of 10 reps  
  Standing Low-Pulley Deltoid Raise 7 sets of 10 reps 30 sec. rest
  Dumbbell Shrug 5 sets of 12 reps  
Day 72: Chest - Monday, July 28, 2014
  Leverage Chest Press 3-4 sets of 8-10 reps  
  Incline Dumbbell Flyes 5-6 sets of 8-10 reps  
  Flat Dumbbell Press 3 sets of 8-10 reps  
  Cable Crossover 7 sets of 10-15 reps 30 sec. rest
Day 73: Rest - Tuesday, July 29, 2014
Day 74: Back - Wednesday, July 30, 2014
  Close-Grip Pull-Down 4 sets of 10-12 reps  
  T-Bar Row 3 sets of 10-12 reps  
  One-Arm Dumbbell Row 3 sets of 10-12 reps  
  Leverage Iso Row 3 sets of 10-12 reps  
  Underhand Cable Pulldowns 3 sets of 10-12 reps  
  Seated Cable Rows 7 sets of 10-12 reps 30 sec. rest
Day 75: Arms - Thursday, July 31, 2014
  V-Bar Push-Down 2 warm-up sets of 12-15 reps  
    3 sets of 12-15 reps  
  Triceps Overhead Extension with Rope 3 sets of 12-15 reps  
  Close-Grip Bench Press 2 warm-up sets of 12-15 reps  
    3 sets of 12-15 reps  
  Lying Triceps Press 7 sets of 10-12 reps  
  Barbell Curl 3-4 sets of 12-15 reps  
  Alternating Standing Dumbbell Curl 3 sets of 10-12 reps  
  Spider Curl Barbell 3 sets of 10 reps  
  One-Arm Dumbbell Preacher Curl 3 sets of 10-12 reps  
  Reverse Curl 3 sets of 10-12 reps  
Day 76: Legs - Friday, August 01, 2014
  Leg Extension 4 light sets of 20 reps  
  Front Squat 4 warm-up sets of 8-10 reps*  
    3 working sets of 8-10 reps  
  Hack Squat 1 warm-up set of 8-10 reps  
    3 working sets of 8-10 reps  
  Walking Lunge 3 sets of 60 feet  
  Leg Extension 3 sets of 12-15 reps  
    last set is a dropset  
  Lying Leg Curl 4 sets of 12 reps  
  Romanian Deadlift 3 sets of 10 reps  
  Standing Leg Curl 3 sets of 12 reps per leg  
  Leg Press (feet high and wide) 3 sets of 12 reps per leg  
  Standing Calf Raise 3 sets of 10-12 reps  
  Seated Calf Raise 3 sets of 10-12 reps  
Day 77: Rest - Saturday, August 02, 2014
Day 78: Shoulders - Sunday, August 03, 2014
  Smith Machine Overhead Shoulder Press 4 sets of 6-10 reps  
  Dumbbell Lateral Raise 4 sets of 10 reps  
  Standing Front Barbell Raise Over Head 3 sets of 10 reps  
  Bent-Over Dumbbell Raise 4 sets of 10 reps  
  Cable Rope Rear-Delt Rows 4 sets of 10 reps  
  Standing Low-Pulley Deltoid Raise 7 sets of 10 reps 30 sec. rest
  Smith Machine Shrug 5 sets of 12 reps  
Day 79: Chest - Monday, August 04, 2014
  Leverage Incline Chest Press 4 sets of 8-10 reps  
  Dumbbell Bench Press 4 sets of 8-10 reps  
  Incline Dumbbell Flyes 4 sets of 8-10 reps  
  Cable Crossover 4 sets of 10-12 reps  
  Bent-Arm Dumbbell Pullover 4 sets of 10-12 reps  
Day 80: Rest - Tuesday, August 05, 2014
Day 81: Back - Wednesday, August 06, 2014
  Underhand Cable Pulldowns 4 sets of 10-12 reps  
  Seated Cable Rows 4 sets of 10-12 reps  
  Lying T-Bar Row 3 sets of 10-12 reps  
  Bent-Arm Barbell Pullover 4 sets of 10-12 reps  
  Leverage Iso Row 4 sets of 10-12 reps per arm  
  One-Arm Dumbbell Row 4 sets of 10-12 reps  
  Hyperextensions (Back Extensions) 4 sets of 10 reps  
Day 82: Arms/Calves - Thursday, August 07, 2014
  Triceps Pushdown - Rope Attachment 6 sets of 10-15 reps  
  Triceps Pushdown 4 sets of 12-15 reps  
  Dips - Triceps Version 3 sets to failure  
  Close-Grip Barbell Bench Press 3 sets of 10-12 reps  
  Seated Triceps Press 4 sets of 12-15 reps  
  /Overhead Dumbbell Extension    
  Machine Preacher 4 sets of 10-12 reps  
  Preacher Curl 4 sets of 10-12 reps  
  Hammer Curl 4 sets of 10-12 reps  
  Seated Dumbbell Curl 3 sets of 10-12 reps  
  Barbell Curl 4 sets of 10-12 reps  
  Standing Calf Raise 3 sets of 10 reps  
  Seated Calf Raise 3 sets of 10 reps  
  Calf Press On The Leg Press Machine 3 sets of 10 reps  
Day 83: Legs - Friday, August 08, 2014
  Leg Extension 5 sets of 10 reps  
  Front Barbell Squat 4 sets of 8-10 reps  
  Leg Press 4 sets of 8-10 reps  
  Hack Squat 4 sets of 10 reps  
  Smith Machine Pistol Squat 3 sets of 10 reps per leg  
  Seated Leg Curl 4 sets of 10-12 reps  
    Weight: 70, 100, 125, 140  
  Lying Leg Curl 4 sets of 12 reps  
  Stiff-Legged Barbell Deadlift 3 sets of 10 reps  
  High Stance Leg Press 3 sets of 10 reps  
  Thigh Adductor 3 sets of 10 reps  
  Thigh Abductor 3 sets of 10 reps  
Day 84: Rest - Saturday, August 09, 2014
Day 85: Shoulders - Sunday, August 10, 2014
  Dumbbell Shoulder Press 6 sets of 10-12 reps  
  Side Lateral Raise 4 sets of 10 reps  
  Machine Shoulder (Military) 4 sets of 10-12 reps  
  Standing Low-Pulley Deltoid Raise 4 sets of 10-12 reps  
  Standing Front Barbell Raise Over Head 4 sets of 10 reps  
  Cable Seated Lateral Raise 4 sets of 10 reps  
  Dumbbell Shrug 4 sets of 10 reps  
  Smith Machine Shrug 3 sets of 10-15 reps  
Day 86: Chest - Monday, August 11, 2014
  Leverage Incline Chest Press 4 sets of 8-10 reps  
  Dumbbell Bench Press 4 sets of 8-10 reps  
  Incline Dumbbell Flyes 4 sets of 8-10 reps  
  Cable Crossover 4 sets of 10-12 reps  
  Bent-Arm Dumbbell Pullover 4 sets of 10-12 reps  
Day 87: Rest - Tuesday, August 12, 2014
Day 88: Back - Wednesday, August 13, 2014
  Underhand Cable Pulldowns 4 sets of 10-12 reps  
  Seated Cable Rows 4 sets of 10-12 reps  
  Lying T-Bar Row 3 sets of 10-12 reps  
  Bent-Arm Barbell Pullover 4 sets of 10-12 reps  
  Leverage Iso Row 4 sets of 10-12 reps per arm  
  One-Arm Dumbbell Row 4 sets of 10-12 reps  
  Hyperextensions (Back Extensions) 4 sets of 10 reps  
Day 89: Arms/Calves - Thursday, August 14, 2014
  Triceps Pushdown - Rope Attachment 6 sets of 10-15 reps  
  Triceps Pushdown 4 sets of 12-15 reps  
  Dips - Triceps Version 3 sets to failure  
  Close-Grip Barbell Bench Press 3 sets of 10-12 reps  
  Seated Triceps Press 4 sets of 12-15 reps  
  /Overhead Dumbbell Extension    
  Machine Preacher 4 sets of 10-12 reps  
  Preacher Curl 4 sets of 10-12 reps  
  Hammer Curl 4 sets of 10-12 reps  
  Seated Dumbbell Curl 3 sets of 10-12 reps  
  Barbell Curl 4 sets of 10-12 reps  
  Standing Calf Raise 3 sets of 10 reps  
  Seated Calf Raise 3 sets of 10 reps  
  Calf Press On The Leg Press Machine 3 sets of 10 reps  
Day 90: Legs - Friday, August 15, 2014
  Leg Extension 5 sets of 10 reps  
  Front Barbell Squat 4 sets of 8-10 reps  
  Leg Press 4 sets of 8-10 reps  
  Hack Squat 4 sets of 10 reps  
  Smith Machine Pistol Squat 3 sets of 10 reps per leg  
  Seated Leg Curl 4 sets of 10-12 reps  
    Weight: 70, 100, 125, 140  
  Lying Leg Curl 4 sets of 12 reps  
  Stiff-Legged Barbell Deadlift 3 sets of 10 reps  
  High Stance Leg Press 3 sets of 10 reps  
  Thigh Adductor 3 sets of 10 reps  
  Thigh Abductor 3 sets of 10 reps  
Day 91: Rest - Saturday, August 16, 2014