Workout
| Workout #1 - Chest / Triceps / Biceps |
| Exercise |
Sets / Reps |
Target |
| Cable Crossovers |
2 / 8-12 |
Lower Chest |
| Flat Dumbbell Flies |
3 / 6-12 |
Middle Chest |
| Flat Bench Press |
3 / 6-12 |
Outer Chest |
| Standing Triceps Presses |
2 / 6-12 |
Overall Mass |
| Bench Dips |
2 / 6-12 |
Triceps Medial Head |
| Dips Behind the Back |
2 / 6-12 |
Overall Mass |
| Narrow-Grip Preacher Curls |
2 / 6-12 |
Outer Biceps |
| Seated or Standing Dumbell Curls |
2 / 6-12 |
Inner Biceps |
| Reverse Curls |
2 / 6-12 |
Biceps Seperation and Definition |
| Workout #2 - Legs |
| Exercise |
Sets / Reps |
Target |
| Leg Presses |
3 / 6-12 |
Lower Thigh Development |
| Straight-Leg Deadlifts |
3 / 6-12 |
Inner Thigh Development / Hamstrings |
| Leg Extensions |
3 / 6-12 |
Lower Thigh Development |
| Hack-Machine Calf Raises |
3 / 6-12 |
Gastrocnemius Muscles |
| Workout #3 - Back / Shoulders / Forearms |
| Exercise |
Sets / Reps |
Target |
| T-Bar rows |
3 / 6-12 |
Outer Back Development |
| Wide-Grip Chin-Ups |
3 / 6-12 |
Lat Width |
| Seated Machine Rows |
3 / 6-12 |
Lat Development |
| Machine Barbell Press |
3 / 6-12 |
Anterior (Front) Deltoid Head |
| Seated or Standing Dumbbell Press |
3 / 6-12 |
Medial (Side) Deltoid Head |
| One-Arm Wrist Curls |
2 / 6-12 |
Inner Forearms / Wrist Flexor Muscles |
| Reverse Curls on a Preacher Bench |
2 / 6-12 |
Upper Forearms / Wrist Extensor Muscles |
