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Day 1
Shoulder Presses
10 pounds on each end of the barbell x 10
20 pounds on each end of the barbell x 5
20 pounds on each end of the barbell x 3
Seated Cable Rows
75 pounds x 10
120 pounds x 8
Deadlifts
35 pounds on each end of the barbell x 5
Shrugs
35 pound dumbbells x 15
35 pound dumbbells x 13
35 pound dumbbells x 13
Chin-Ups
Body weight x 7
Body weight x 3
Push-Ups
Body weight x 50
Day 3
Bench Presses
20 pound dumbbells x 12
45 pound dumbbells x 12
50 pound dumbbells x 6
Dumbbell Curls
20 pound dumbbells x 15
20 pound dumbbells x 7
Squats
25 pounds on each end of the barbell x 5
25 pounds on each end of the barbell x 5
20 pounds on each end of the barbell x 6
Shrugs
35 pound dumbbells x 15
35 pound dumbbells x 13
35 pound dumbbells x 13
Chin-Ups
Body weight x 7
Body weight x 4
Calf Raises
35 pounds x 12
35 pounds x 10
Triceps Pushdowns
32.5 pounds x 13
27.5 pounds x 10
Day 6
Bench Presses
50 pound dumbbells x 8
50 pound dumbbells x 8
50 pound dumbbells x 7
Dumbbell Curls
20 pound dumbbells x 15
20 pound dumbbells x 8
Squats
30 pounds on each end of the barbell x 5
30 pounds on each end of the barbell x 5
25 pounds on each end of the barbell x 7
Shrugs
35 pound dumbbells x 15
35 pound dumbbells x 15
35 pound dumbbells x 14
Chin-Ups
Body weight x 7
Body weight x 5
Calf Raises
70 pounds x 12
70 pounds x 10
Push-Ups
Body weight x 50
Day 8
Shoulder Presses
20 pounds on each end of the barbell x 5
20 pounds on each end of the barbell x 5
20 pounds on each end of the barbell x 5
Seated Cable Rows
120 pounds x 10
120 pounds x 10
Deadlifts
40 pounds on each end of the barbell x 5
Shrugs
35 pound dumbbells x 15
35 pound dumbbells x 15
35 pound dumbbells x 15
Chin-Ups
Body weight x 7
Body weight x 6
Push-Ups
Body weight x 50