Day 1 - Chest and Triceps
Day 2 - Back and Traps
Day 3 - Quads and Calves
Day 4 - OFF
Day 5 - Shoulders and Biceps
Day 6 - Deadlift and Hamstrings
Day 7 - OFF


Chest and Triceps
Chest
Bench Press - Power 2-4 x 3 to 5
Incline Bench Press - Muscle 2-3 x 6 to 12
Dumbbell Bench Press - Muscle 2-3 x 6 to 12
Dumbbell Flys - Burn 1 x 40
Triceps
Closegrip Bench Press - Power 2 x 3 to 5
Seated French Press - Muscle 2 x 6 to 12
Cable Tricep Extension - Burn 1 x40


Back and Traps
Back
Barbell Rows - Power 2-4 x 3 to 5
Dumbbell Rows - Muscle 2-3 x 6 to 12
Lat Pull Down - Muscle 2-3 x 6 to 12
Seated Cable Row - Burn 1 x 40
Traps
Power Barbell Shrugs - Power 2 x 3 to 5
Dumbbell Shrugs - Muscle 2 x 6 to 12
Power Barbell Shrugs - Burn 1 x 40

Quads and Calves
Quads
Squat - Power 2-4 x 3 to 5
Leg Press - Muscle 2-3 x 6 to 12
Front Squat - Muscle 2-3 x 6 to 12
Leg Press - Burn 1 x 40

Calves
Seated Calf Raise - Muscle 2 x 10 to 15
45 Degree Calf Raise - Burn 2 x 40

Shoulders and Biceps
Shoulders
Seated Barbell Press - Power 2-4 x 3 to 5
Seated Arnold Press - Muscle 2-3 x 6 to 12
Barbell Front Raise - Muscle 2 x 6 to 12
Dumbbell Lateral Raise - Burn 1 x 40
Biceps
Pinwheel Curls - Power 2 x 3 to 5
Standing Barbell Curl - Muscle 2-3 x 6 to 12
Cable Preacher Curl - Burn 1-2 x 40

Deadlift and Hamstrings
Deadlift - Power 2-4 x 3 to 5
Romanian Deadlift - Muscle 3-4 x 6 to 12
Leg Curl - Muscle 3-4 x 6 to 12
Leg Curl - Burn 1 x 40