As you push up, rotate arms so palms face out.
lift bar up even with chin.
When you reach the top, slowly lower them to your side again.
| Day 1 | Sunday | Chest and Triceps |
| Day 2 | Monday | Back and Traps |
| Day 3 | Tuesday | OFF |
| Day 4 | Wednesday | Quads and Calves |
| Day 5 | Thursday | Shoulders and Biceps |
| Day 6 | Friday | Deadlift and Hamstrings |
| Day 7 | Saturday | OFF |
| DAY - MUSCLE GROUP | EXERCISE | TYPE | SETS | REPS | PIC | NOTES |
| Shoulders and Biceps | ||||||
| Shoulders | Seated Barbell Press | Power | 2 or 4 | 3 to 5 | | |
| Seated Arnold Press | Muscle | 2 or 3 | 6 to 12 | | Grip Dumbbells with palms facing towards you. As you push up, rotate arms so palms face out. | |
| Barbell Front Raise | Muscle | 2 | 6 to 12 | | Grip Barbell with palms facing toward you, lift bar up even with chin. | |
| Dumbbell Lateral Raise | Burn | 1 | 40 | | Hold dumbbells at your side with palms facing in. When you reach the top, slowly lower them to your side again. | |
| Biceps | Pinwheel Curls | Power | 2 | 3 to 5 | | Cross Over curls |
| Standing Barbell Curl | Muscle | 2 or 3 | 6 to 12 | | Ordinary Curls with Barbell | |
| Cable Preacher Curl | Burn | 1 or 2 | 40 | | Sitting curls with Barbell and Curl bench (or machine) | |
| Cardio | 550 Calories Worth | |||||
| Abs | *enter routine specifics later* | |||||