Mondays Light
AM Stretches
Bicycle Kicks 10-12 Reps X2
PM Dumbbells
Shrugs 10-12 Reps X2
Bicep Curls 10-12 Reps X2
Hammer Curls 10-12 Reps X2
Upright Rows 10-12 Reps X2
Flyes 10-12 Reps X2
Chest Squeezes 10-12 Reps X2
Shoulder Presses 10-12 Reps X2
Wrist Curls 10-12 Reps X2
Bench Press 10-12 Reps X2
AM Stretches
Bicycle Kicks 10-12 Reps X2
PM Dumbbells
Shrugs 10-12 Reps X2
Bicep Curls 10-12 Reps X2
Hammer Curls 10-12 Reps X2
Upright Rows 10-12 Reps X2
Flyes 10-12 Reps X2
Chest Squeezes 10-12 Reps X2
Shoulder Presses 10-12 Reps X2
Wrist Curls 10-12 Reps X2
Bench Press 10-12 Reps X2
Tuesdays Light
AM Stretches
Standing Calf Raises 10-12 Reps X2
PM Dumbbells
Good Mornings 10-12 Reps X2
Oblique Side Bends 10-12 Reps X2
Deadlifts 10-12 Reps X2
Squats 10-12 Reps X2
Kickbacks 10-12 Reps X2
Standing Calf Raises 10-12 Reps X2
Bent Over Rows 10-12 Reps X2
Tricep Extensions 10-12 Reps X2
Skull Crushers 10-12 Reps X2
AM Stretches
Standing Calf Raises 10-12 Reps X2
PM Dumbbells
Good Mornings 10-12 Reps X2
Oblique Side Bends 10-12 Reps X2
Deadlifts 10-12 Reps X2
Squats 10-12 Reps X2
Kickbacks 10-12 Reps X2
Standing Calf Raises 10-12 Reps X2
Bent Over Rows 10-12 Reps X2
Tricep Extensions 10-12 Reps X2
Skull Crushers 10-12 Reps X2
Thursdays Heavy
AM Stretches
V Sit Ups 10-12 Reps X2
PM Dumbbells
Front Raises 10-12 Reps X2
Shrugs 10-12 Reps X2
Bicep Curls 10-12 Reps X2
Hammer Curls 10-12 Reps X2
Flyes 10-12 Reps X2
Wrist Curls 10-12 Reps X2
Chest Squeezes 10-12 Reps X2
Seated Lateral Raises 10-12 Reps X2
Bench Press 10-12 Reps X2
AM Stretches
V Sit Ups 10-12 Reps X2
PM Dumbbells
Front Raises 10-12 Reps X2
Shrugs 10-12 Reps X2
Bicep Curls 10-12 Reps X2
Hammer Curls 10-12 Reps X2
Flyes 10-12 Reps X2
Wrist Curls 10-12 Reps X2
Chest Squeezes 10-12 Reps X2
Seated Lateral Raises 10-12 Reps X2
Bench Press 10-12 Reps X2
Fridays Heavy
AM Stretches
Leg Curls 10-12 Reps X2
PM Dumbbells
Oblique Side Bends 10-12 Reps X2
Standing Calf Raises 10-12 Reps X2
Good Mornings 10-12 Reps X2
Squats 10-12 Reps X2
Kickbacks 10-12 Reps X2
Bent Over Rows 10-12 Reps X2
Deadlifts 10-12 Reps X2
Military Press 10-12 Reps X2
Skull Crushers 10-12 Reps X2
AM Stretches
Leg Curls 10-12 Reps X2
PM Dumbbells
Oblique Side Bends 10-12 Reps X2
Standing Calf Raises 10-12 Reps X2
Good Mornings 10-12 Reps X2
Squats 10-12 Reps X2
Kickbacks 10-12 Reps X2
Bent Over Rows 10-12 Reps X2
Deadlifts 10-12 Reps X2
Military Press 10-12 Reps X2
Skull Crushers 10-12 Reps X2