Workout Plan 8-12 WEEK "Once a week During each phase you could organize your workouts as follows:

A. MondayChest Biceps Forearms B. TuesdayLegs Abs C. Wednesday-Off D. ThursdayShoulders Triceps

E. FridayBack Traps Rear deltoids F. Saturday-Off G- Sunday-Off H. Monday-Repeat weekly training cycle. Prep Set= Basically its your first set! and your making your muscles taste what is to come with your Proper first set. It brings alot of blood to the muscles and stimulates the muscles. USE ONLY FOR COMPOUND EXCERCISES (I.E. Bench Press, Squat, Shoulder Press, Deadlift) (EACH WORK SET IS TAKEN TO GOOD FAILURE) Plan Monday: Chest/Biceps/Forearms Chest: 12 sets 1st Barbell Bench (Key Excercise) PREP SET- 4-8 reps (2 reps shy of good failure) 1st set 4-6 reps (heavy set).

2nd set 8-10 reps 3rd set 8-10 reps 4th set 12-15 reps 2nd exercise Incline Barbell presses 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10 reps 3rd Dumble Flys 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10 Biceps: 12 sets 1st Ex Seated Dumble Curls/Barbell Curls 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10 reps 2nd Ex Preacher Curls 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10 Biceps/Brachialis/Forearms: (Brachialis is basically a long muscle running threw your bicep. Real Important) 1st Ex Seated dumbbell hammer curls (Key Excercises) 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10 reps Forearms: 8 sets Wrist curls 1 set-8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10 Reverse wrist curls 1st set 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10

Tuesday: Calves/Quads/Hamstrings Calves: 9 sets 1st Ex Donkey calf raise on a machine (look it up in Youtube) 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 2nd Ex Standing calf raise on a machine 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 3rd Ex Seated calf raise 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps Quads: 12 sets 1st Barbell squats (Key Excercise) PREP SET- 4-8 reps (2 reps short of good failure) 1st set 4-6 reps (heavy set) 2nd set 8-10 reps 3rd set 8-10 reps 4th set 12-15 reps 2nd Ex Leg Press /Barbell Lunge in a Smith Machine 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10 reps 3rd Ex Leg extensions 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10 reps Hams: 9 sets 1st Ex Lying leg curl 1st set- 8-10 rep 2nd set 8-10 reps 3rd set 8-10 reps 2nd Ex Seated leg curls

1st set- 8-10 rep 2nd set 8-10 reps 3rd set 8-10 reps 2nd Ex Still-legged dead-lifts 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps Abs: 8 sets 1st Weighted Crunch/Crunch Machine (Key Excercise) 4 sets of 15-50 reps 2nd Reverse Crunch on a Decline Bench 3 sets of 15-50 reps

Wednesday-Off: Rest and Recuperation day

Thursday: Shoulders/Triceps Shoulders:12 sets 1st Ex Dumbell Shoulder Press/ Barbell Shoulder Press (Key Excercises) PREP SET set- 4-8 reps (2 reps short of good failure) 1st set 4-6 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 12-15 reps 2nd Ex Leaning Dumbell Lateral Raises/ Cable Lateral Raises 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10 reps 3rd Ex Front Dumbell Raises 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10 reps

Triceps:12 sets 1st Ex Over head cable extensions 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps

4th set 8-10 reps 2nd Ex Dips/ (Weighted Dips If Possible) / Rope Pulley Push Down 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4TH set 8-10 reps 3rd Ex Pulley Pushdowns 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10 reps

Friday Back (Lats/Traps/Lowerback) / Abs Overall Back thickness: 1st Ex Dead-Lifts (Key Excercise) PREP SET- 4-8 reps (2 reps short of good failure) 1st set 4-6 reps (heavy set) 2ND set 8-10 reps 3rd Set 8-10 2nd Ex Partial Deadlifts in a Smith Machine 1st set 12-15 reps

Lat Width: 10 sets 1st Ex medium grip pull-ups (Key Excercise) 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10 reps 2nd Ex Wide grip pull-ups 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 3rd Ex Close grip pull-ups with hands facing one another 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps Lat Thickness: 9 sets

1st Lat Pull Downs (Key Excercise) 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 2nd Ex Barbell Rows to Stomache 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 3rd Pulley Rows 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps Rear Deltoids: 1st Ex Reverse Flyes. 1st set- 8-10 reps 2nd set 8-10 reps 3rd set 8-10 reps 4th set 8-10 reps Traps:9 sets 1st Ex Seated dumbbell shrugs (Key Excercise) 1st set- 8-10 reps. 2nd set 8-10 reps. 3rd set 8-10 reps. 5th set 8-10 reps. 2nd Ex Barbell shrugs to front using smith machine 1st set- 8-10 reps. 2nd set 8-10 reps. 3rd set 8-10 reps. 3rd Ex Standing barbell shrugs to back using smith machine 1st set- 8-10 reps. 2nd set 8-10 reps. 3rd set 8-10 reps.

Repeat weekly training cycle for 8-12 weeks.