Workout Plan

Monday: Chest & Triceps

Exercise Weight Reps Sets
Bench Press 95 lbs. (straight bar) 6 - 8 4
Incline Press 95 lbs. (straight bar) 6 - 8 4
Bench Flies 25 - 30 lbs. 8 - 10 4
Dumbell Pullovers 35 - 45 lbs. 8 - 10 4
Tricep Extentions 15 - 20 lbs. 8 - 10 4
Tricep Kickbacks 15 - 20 lbs. 8 - 10 4

Tuesday: Back & Biceps

Exercise Weight Reps Sets
Upright Rows 35 lbs. (straight bar) 6 - 8 4
Bent-over Rows 95 lbs. (straight bar) 6 - 8 4
Seated Cable Rows 70 - 80 lbs. 6 - 8 4
Alternating Dumbell Curls 25 - 35 lbs. 6 - 8 4
Concentrated Curls 25 - 35 lbs. 6 - 8 4

Wednesday: Legs

Exercise Weight Reps Sets
Leg Press 150 - 185 lbs. 8 - 10 4
Squats 135 - 150 lbs. 8 - 10 4
Leg Extensions 45 - 75 lbs. 8 - 10 4
Leg Curls 35 - 50 lbs. 8 - 10 4

Thursday: Shoulders

Exercise Weight Reps Sets
Military Press 45 lbs. (bar) 6 - 8 4
Alternating Dumbbell Press 25 - 35 lbs. 6 - 8 4
Front Plate Raises 20 - 25 lbs. (plate) 6 - 8 4
Front Dumbbell Raises 15 - 20 lbs. 6 - 8 4

Friday: Burn Day (or "No work out day")

Take any two exercises from each of the previous four days, drop to minimum weight, increase reps by 15 - 20 and burn (stimulate) the muscles to grow. Do not work out during the weekend unless necessary. If you don't include any leg work out on burn day, then you may work your legs during the weekend.

At the end of entire work out do 2 sets of 3 - 5 reps of Wide Grip "BEHIND OR IN FRONT" Pull Ups!! Try to raise your legs even with your waistline (straight in front of you). Progress until you can do at least 10 after workout (after six weeks). This exercise will expand your laterals, shape your back and decrease your waist.

In order to see a difference for your efforts three things are essential: SELF-DISCIPLINE, SELF-MOTIVATION & CONSISTENCY.

Don't forget to take all of your body measurements before beginning this work out. Make sure you track your progress and take another measurement after six weeks. You should see a difference!!

Good Luck & Press on ...