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:
Barbell Squats – 6 sets, 8-12 reps
Smith Machine Leg Press (shoes) – 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, Pyramid
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