Day 1 [Monday] : Chest & Biceps
Day 2 [Tuesday] : Quads & Hamstrings
Day 3 [Wednesday] : Rest
Day 4 [Thursday] : Shoulders & Triceps
Traps 1 Seated Barbell Press PWR 4 set, 3-5 reps 60 EZ
  2 Seated Arnold Press MSC 2-3 sets, 6-12 reps 25's
  3 Barbell/Dumbbell Front Raise MSC 2-3 sets, 6-12 reps 30 EZ
  4 Dumbbell Lateral Raise BRN 2 set, 40 reps 10's
           
Tris 5 Closegrip Bench Press PWR 2 set, 3-5 reps 60 EZ
  6 Seated French Press MSC 2 set, 6-12 reps 30 EZ
  7 EZ Bar Skullcrusher MSC 2 set, 6-12 reps 30 EZ
  8 Cable Tricep Extension BRN 1 set, 40 reps 27.5 Cable
           
Forearms 9 Forearm curls MSC 2 set, 20 reps 50's - Alternate arms
  10 Reverse Forearm curls MSC 2 set, 20 reps 40's - Alternate arms
Day 5 [Friday] : Back, Calves & Abs
Plan [Notes] : Instructions
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Seated Barbell Press - PWR
Seated Arnold Press - MSC
Barbell Front Raise - MSC

* You can use a Barbell instead of Dumbbells.
 Dumbbell Lateral Raise - BRN
Closegrip Bench Press - PWR
EZ Bar Seated French Press - MSC
EZ Bar Skullcrusher - MSC
Cable Tricep Extension - BRN
 
 		 Forearm curls - MSC

* Do these one arm at a time similar to the
reverse forearm curl picture to the right.

 Reverse Forearm curls - MSC
 
 
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