chest

POWER: week 1
- Dumbell bench press…3 x 4-6.. 3/0/X
- Incline press…3 x 4-6.. 3/0/X
- Weighted dips…2 x 4-6.. 3/0/X

REP RANGE: week 2
- Incline dumbell press…3 x 7-9.. 2/1/2
- Bench press…3 x 10-12.. 2/1/2
- Flye/Cable cross overs…2 x 13-15.. 2/1/2/1

SHOCK: week 3
- incline flye/bench press…2 x 8-10.. 1/0/1
- incline smith press/Dips…2 x 8-10.. 1/0/1
- deck machine…1 x 8-10, drop 6-8, drop 6-8.. 1/0/1

Back

POWER: week 1
- Rack deadlift…3 x 3-6
- Bent row…3 x 4-6.. 2/0/X
- Weighted chin/WG pull-ups…2-3 x 4-6.. 3/0/X
- CG seated row…2-3 x 4-6.. 2/0/X

REP RANGE: week 2
- WG T-Bar row…4 x 7-9.. 2/1/2
- Underhand pull dows…3 x 10-12.. 2/1/2/1
- Unilateral seated cable rows…3 x 13-15.. 2/1/2/1
- CG weighted chin…2 x 6-8
- Dumbell row…2 x 10-12
- Pullover…2 x 12-15

SHOCK: week 3
- DB pullovers/WG bent row…2 x 8-10.. 1/0/1
- Reverse grip bent rows/CG pulldown…2 x 8-10.. 1/0/1
- CG seated row dropset…1 x 6-8, drop, 6-8, drop, 6-8.. 1/0/1

Deltoids

POWER: week 1
- Military press…2-3 x 4-6.. 3/0/X
- Upright row…2-3 x 4-6.. 2/0/X
- “Cheat” lateral…2 x 4-6.. 2/0/X

REP RANGE: week 2
- Dumbell/BB press…3 x 7-9.. 2/1/2
- SIde lateral…2-3 x 10-12.. 2/0/2
- Bent Cable side lateral…2 x 13-15.. 2/0/2/1

SHOCK: week 3
- Seated bent lateral/Arnold DB press…2 x 8-10.. 1/0/1
- WG BB upright rows/Side lateral raise..2 x 8-10.. 1/0/1
- Cable/Standing front raise dropset…1 x 6-8, drop 6-8, drop 6-8 optional.. 1/0/1

Biceps/Triceps

POWER: week 1
- Barbell curl…2 x 4-6.. 3/0/X
- Preacher curl…2 x 4-6.. 3/0/X
- Alt DB Curls…2 x 4-6.. 2/0/X
- CG bench press…3 x 4-6.. 3/0/X
- Skull crush/Lying extensions…2 x 4-6.. 3/0/X
- Single arm over head dumbell extension…2 x 4-6 .. 3/0/X

REP RANGE: week 2
- Incline/standing Alternating dumbell curl…2 x 7-9.. 2/1/2
- Cable curl…2 x 10-12.. 2/1/2/1
- Concentration curl…2 x 13-15.. 2/1/2/1
- Weighted dip…3 x 7-9.. 2/0/2
- Rope/Pushdown…2 x 10-12.. 2/0/2/1
- Kickback…2 x 13-15.. 2/0/2/1

SHOCK: week 3
- Incline DB curls/Preacher curls…2 x 6-10.. 1/0/1
- Overhead cable curls/BB curls…1 x 6-10.. 1/0/1
- Dropset concentration curl…1 x 6-10, drop 6-10.. 1/0/1
- Pushdown/weighted bench dip superset…2 x 6-10.. 1/0/1
- Incline ez-bar extensions/Under grip push downs…1-2 x 6-10.. 1/0/1
- Dropset CG bench press…1 x 8-10, drop 8-10.. 1/0/1

Legs

POWER: week 1
- Squats…3 x 4-6.. 3/0/X
- Leg press…3 x 4-6.. 3/0/X
- (single)Leg Extension 2 x 4-6.. 3/0/X
- Lying leg curl…3 x 4-6.. 3/0/X
- Stiff deadlift…3 x 4-6.. 3/0/1
- Single leg extension…2 x 4-6.. 3/0/X

REP RANGE: week 2
- Hack squat…3 x 7-9.. 2/1/2
- Leg extension…3 x 10-12.. 2/0/2/1
- Lunges…2 x 13-15.. 2/0/2
- Seated leg curl…2 x 7-9.. 2/0/2/1
- Stiff deadlift…3 x 10-12.. 2/1/2
- Single leg curl or seated leg curl…2 x 13-15.. 2/1/2/1
- One legged leg press…3 x 12-15

SHOCK: week 3
- Leg extension/Squats…2 x 8-10.. 1/0/1
- Leg press/Leg extensions…2 x 8-10.. 1/0/1
- Lunge…1 x 10-12, drop, 6-8
- Leg curl seated or lying/Leg press (feet top of platform)…2 x 8-10.. 1/0/1
- Stiff dead lifts/Lying leg curls…2 x 8-10.. 1/0/1
- Single leg curl…1-2 x 8-10, drop, 8-10.. 1/0/1

Traps

POWER: week 1
- BB Shrugs…2 x 4-6.. 2/0/X
- DB Shrugs…2 x 4-6.. 2/0/X

REP RANGE: week 2
- BB Shrugs…2 x 7-9,10-12.. 2/1/2/1
- Behind back BB shrugs…2 x 10-12,13-15.. 2/0/2/1

SHOCK: week 3
- Seated DB shrugs/cable CG upright rows…2 x 8-10.. 1/0/1
- Dropset BB shrugs…1 x 10-12, drop 6-8.. 1/0/1

Calves

POWER: week 1
- Calf press…3 x 4-6.. 2/1/X
- Seated calf raises…2 x 4-6.. 2/1/X

REP RANGE: week 2
- Leg press calf raise…2 x 7-9,10-12.. 2/1/2/1
- Seated calf raise…2 x 13-15.. 2/1/2/1

SHOCK: week 3
- Calf press/standing calf raises…2 x 8-10.. 1/0/1
- seated calf raises…1 x 10-12, drop 6-8.. 1/0/1

Abdominals­

POWER: week 1
- Weighted incline site-ups…3 x 4-6
- Weighted hanging leg raises…2 x 4-6

REP RANGE: week 2
- Cable crunches…2 x 7-9.. 2/0/2/1
- Hanging knee raise…2 x 10-12.. 2/1/1
- Side Crunch…1 x 13-15.. 2/0/1/1

SHOCK: week 3
- Lying Stright leg raise/incline sit-ups…2 x 10-12 each
- Twisting cable crunches…1 x 8-10, drop 4-6