Day 1: BICEPS AND TRICEPS

Incline Dumbbell Curls Hammer Stregth Machine Curls Dumbbell Hammer Curls Tricep Extension Machine Cable Push Downs Tricep Extentions	25 pounds -3 sets: 12-15 reps 150 pounds -3 sets: 12-15 reps   40 pounds -3 sets: 12-15 reps   90 pounds -3 sets: 25 reps 110 pounds -3 sets: 12-15 reps 100 pounds -3 sets: 12-15 reps

Day 2: CHEST AND BACK

Hammer Strength Incline Press Cybex Incline Press Incline Dumbbell Press Single Arm Cable Bottom Flyes Pull ups Wide grip pull downs Hammer Lower Back Extension machine Roman Chair Hyper Extensions	325 pounds -3 sets x 10-15 reps 190 pounds -3 sets x 15-20 reps   50 pounds -3 sets x 15 reps   40 pounds -3 sets x 20 reps                   -2 sets: 20 reps 110 pounds -3 sets 15-20 reps                   -2 sets: 25 reps                   -2 sets: 25 reps

Day 3: LEGS

Walking Dumbbell Lunges Leg Extensions Leg Curls Leg Press Cybex Glute Machine	30 pounds -6 sets around gym   50 pounds -3 sets x 30-60 reps   70 pounds -3 sets x 20 reps 300 pounds -3 sets x 15 reps   80 pounds -3 sets x 50 reps (each leg)

Day 4: SHOULDERS

Hammer Strength Shoulder Press Dumbbell Side Lateral Raises Machine Side Lateral Raises Single Arm Side Lateral Raises Dumbbell Military Press Dear Delt Machine Flyes	225 pounds -2 sets x 8 reps   15 pounds -2 sets x 50 reps ??? pounds -2 sets x 25 reps   25 pounds -3 sets x 20 reps   70 pounds -3 sets x 25 reps

EVERYDAY: ABS & CARDIO

Crunches Side to Side Crunches Butt Tucks Stairmaster Treadmill (10 grade)

-1 sets:100 reps                   -1 sets:100 reps                   -1 sets:100 reps                   10 minutes                   10 minutes

MAGAZINE PHOTOS: