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Monday Workout
- Deadlift (conventional) 2×8, 2×5, 1×3, 1×1, 1×8
- Leg Press (medium stance, knees follow toes) 3×8
- Calves 4×12 (seated)
- Shrugs 3×8
- Seated Rows (narrow grip) 3×8
- Pull Downs 2×8 (wide grip), 2×8 (close grip)
- Sit-ups 3×25
Tuesday Workout
- Bench Press: 2×8, 2×5, 1×3, 1×1, 1×8
- Incline Bench Press: 2×8, 1×5
- McDonald (Camber Bar) Bench Press: 3×5 with a 3 second pause
- Lying Tricep Extension: 3×8
- Tricep Pushdowns: 3×8
- Behind the Neck Presses: 3×8
- Cable High Pulls (Upright Rows): 3×8
Wednesday Workout
- Leg Extensions: 3×8
- Leg Curls: 3×8
- Calves: 4×12 seated, 4×12 standing
- Seated Rows: 3×8
- Pull Downs: 2×8 wide, 2×8 close
- Alternating Dumbell Curls: 3×8
- Hammer Curls: 3×8
- Preacher Curls: 3×8
- Sit Ups: 3×25
Thursday Workout
- Close Grip Bench Press: 5×5
- McGruder (lower bar to neck) Bench Press: 3×5 slow
- Reverse Camber Bar Bench Press: 3×3 slow
- Lying Tricep Extensions: 3×8
- Tricep Pushdowns: 3×8
- Behind the Neck Presses: 3×8
- Cable High Pulls (Upright Rows): 3×8
Friday Workout
- Squats: 2×8, 2×5, 1×3, 1×1, 1×8
- Seated Calfs: 4×12
- Alternating Dumbell Curls: 3×8
- Hammer Curls: 3×8
- Preacher Curls: 3×8
- Sit-ups 3×25
