Bodybuilding Routine – Completed In Order

Monday, Wednesday, Friday

Chest:
Smith Machine Press – 5 sets, 6-10 reps, Pyramid
Machine Flys – 5 sets, 6-10 reps

Incline Smith Machine Press – 6 sets, 6-10 reps, Reverse Pyramid

Cable Crossovers – 6 sets, 10-12 reps

Chair Dips – 5 sets, to failure

Back:
Front Wide-grip Chin-ups – 6 sets, to failure

T-Bar rows – 5 sets, 6-10 reps

Seated Cable Rows – 6 sets, 6-10 reps, Pyramid

One-arm Dumbbell Rows – 5 sets, 6-10 reps, Pyramid

Strait-leg Deadlifts – 6 sets, 15 reps

Legs:
Smith Machine Squats – 6 sets, 8-12 reps

Leg Extensions – 6 sets, 12-15 reps

Leg Curls – 6 sets, 10-12 reps

Barbell Lunges – 5 sets, 15 reps

Calves:
One-legged Calf Raises (holding dumbbells) – 6 sets, 12 reps

Standing Smith Machine Calf Raises on Wood Block – 10 sets, 10 reps

Seated Smith Machine Calf Raises on Wood Block – 8 sets, Reverse Pyramid to failure

Forearms:
Barbell Wrist Curls (forearms on knees) – 4 sets, 10 reps

Reverse EZ-Bar Curls – (forearms on knees) – 4 sets, 8 reps

Weighted Rope Roller – to failure

Abs:
Nonstop instinct training for 30 minutes

Tuesday, Thursday, Saturday

Biceps:
Barbell Curls – 6 sets, 6-10 reps

Seated Dumbbell Curls – 6 sets, 6-10 reps

Preacher Pad Concentration Curls – 6 sets, 6-10 reps

Triceps:
Close-grip Smith Machine Presses (all 3 triceps heads)– 6 sets, 6-10 reps

Cable Pushdowns (exterior head) – 6 sets, 6-10 reps

Barbell French Press (interior head) – 6 sets, 6-10 reps

One-arm Seated Dumbbell Triceps Extensions (exterior head) – 6 sets 6-10 reps

Shoulders:
Seated Barbell Presses – 6 sets, 6-10 reps

Dumbbell Lateral Raises (standing) – 6 sets, 6-10 reps, Pyramid

Rear-delt Lateral Raises (sitting bent over) – 5 sets, 6-10 reps, Pyramid

Side Lateral Cable Raises (standing) – 5 sets, 10-12 reps

Calves:
Same as Monday, Wednesday, and Friday

Abs:
Same as Monday, Wednesday, and Friday