Splits:
Monday � Chest/Abs
Tuesday � Quads/Hams/Calves
Wednesday � Off or Cardio
Thursday � Shoulders/Traps/Abs
Friday � Back/Calves
Saturday � Biceps/Triceps/Forearms
Sunday � Off or Cardio

Detail Exercises:
Monday

Chest (3 sets of 8 to 10)
----------Incline Dumbbell Bench
----------Flat Barbell Bench
----------Decline Barbell Bench
----------Incline Dumbbell Flies

Abs (3 sets 15 � 30)
----------Rope Crunches
----------Hanging Obloquies
----------Hanging Crunches
----------Knee ups
----------Reverse Crunches

Tuesday

Quads (3 sets of 8 to 10)
----------Squats
----------Leg Presses
----------Lunges
----------Leg Extensions

Hams (3 sets of 8 to 10)
----------Leg Curls
----------Stiff Legged Dead lifts

Calves (3 sets of 8 to 10)
----------Barbell Calf Raises
----------Angled Barbell Calf Raises
----------Seated Barbell Calf Raises

Wednesday � Off or Cardio

Thursday

Shoulders (3 sets of 8 to 10)
----------Seated Barbell Military Press
----------Alternate Front Dumbbell Raises
----------Lateral Dumbbell Raises
----------Bent Over Dumbbell Side Raises

Traps (3 sets of 8 to 10)
----------Upright Rows
----------Barbell Shrugs

Abs (3 sets 15 � 30)
----------Rope Crunches
----------Hanging Obliques
----------Hanging Crunches
----------Knee ups
----------Reverse Crunches

Friday

Back (3 sets of 8 to 10)
----------Pull-ups (3 sets of 4 - 6)
----------Bent Over Rows
----------Front Lateral Pull Downs
----------Seated Cable Rows

Calves (3 sets of 8 to 10)
----------Barbell Calf Raises
----------Angled Barbell Calf Raises
----------Seated Barbell Calf Raises

Saturday

Biceps (3 sets of 8 to 10)
----------Standing EZ-Bar Curls
----------Standing Dumbbell Hammer Curls
----------Preacher EZ-Bar Curls

Triceps (3 sets of 8 to 10)
----------One Arm Dumbbell Over Head Extensions
----------EZ-Bar Skull Crushers
----------Press Downs

Forearms (3 sets of 8 to 10)
----------Seated EZ-Bar Wrist Curls
----------Seated Reverse EZ-Bar Wrist Curls

Sunday � Off or Cardio