Day 1
| Exercises | Sets | Reps | Weight | Reps | Weight | Notes |
|---|---|---|---|---|---|---|
| Flat Bench Press | 1 | 10 | 25 | |||
| Flat Bench Press | 1 | 8 | 35 | |||
| Flat Bench Press | 1 | 6 | 40 | |||
| Flat Bench Press | 1 | 4 | 45 | |||
| 45 Degree Bench Press | 1 | 10 | 20 | |||
| 45 Degree Bench Press | 1 | 8 | 30 | |||
| 45 Degree Bench Press | 1 | 6 | 35 | |||
| 45 Degree Bench Press | 1 | 4 | 40 | |||
| 25 Degree Chest Flys / Hammer Curls | 1 | 10 | 15 | 10 | 15 | |
| 25 Degree Chest Flys / Hammer Curls | 1 | 8 | 20 | 8 | 20 | |
| 25 Degree Chest Flys / Hammer Curls | 1 | 6 | 25 | 6 | 25 | |
| 25 Degree Chest Flys / Hammer Curls | 1 | 4 | 30 | 4 | 30 | |
| Push-Ups / Bicep Curls | 1 | 20 | - | 10 | 15 | |
| Push-Ups / Bicep Curls | 1 | 20 | - | 8 | 17.5 | |
| Push-Ups / Bicep Curls | 1 | 20 | - | 6 | 20 | |
| Push-Ups / Bicep Curls | 1 | 20 | - | 4 | 25 |
Day 2
| Exercises | Sets | Reps | Weight | Reps | Weight | Notes |
|---|---|---|---|---|---|---|
| 90 Degree Shoulder Press | 1 | 10 | 20 | |||
| 90 Degree Shoulder Press | 1 | 8 | 25 | |||
| 90 Degree Shoulder Press | 1 | 6 | 30 | |||
| 90 Degree Shoulder Press | 1 | 4 | 35 | |||
| 90 Degree Reverse Shoulder Press | 1 | 10 | 15 | |||
| 90 Degree Reverse Shoulder Press | 1 | 8 | 17.5 | |||
| 90 Degree Reverse Shoulder Press | 1 | 6 | 20 | |||
| 90 Degree Reverse Shoulder Press | 1 | 4 | 25 | |||
| Shoulder Flys / Front Lat Raises | 4 | 10 | 10 | 10 | 10 | |
| Shoulder Shrugs | 1 | 10 | 35 | |||
| Shoulder Shrugs | 1 | 8 | 40 | |||
| Shoulder Shrugs | 1 | 6 | 45 | |||
| Shoulder Shrugs | 1 | 4 | 50 |
Day 3
| Exercises | Sets | Reps | Weight | Reps | Weight | Notes |
|---|---|---|---|---|---|---|
| Pull Ups / Triceps | 1 | 4 | - | 10 | 30 | |
| Pull Ups / Triceps | 1 | 4 | - | 8 | 35 | |
| Pull Ups / Triceps | 1 | 4 | - | 6 | 40 | |
| Pull Ups / Triceps | 1 | 4 | - | 4 | 45 | |
| 45 Degree Reverse Flys / Triceps | 1 | 10 | 10 | 10 | 15 | |
| 45 Degree Reverse Flys / Triceps | 1 | 8 | 15 | 8 | 20 | |
| 45 Degree Reverse Flys / Triceps | 1 | 6 | 20 | 6 | 25 | |
| 45 Degree Reverse Flys / Triceps | 1 | 4 | 25 | 4 | 30 | |
| Isolated Back Rows | 1 | 10 | 15 | |||
| Isolated Back Rows | 1 | 8 | 20 | |||
| Isolated Back Rows | 1 | 6 | 25 | |||
| Isolated Back Rows | 1 | 4 | 30 | |||
| Laying Back Rows | 1 | 10 | 10 | |||
| Laying Back Rows | 1 | 8 | 15 | |||
| Laying Back Rows | 1 | 6 | 20 | |||
| Laying Back Rows | 1 | 4 | 25 |