Day One

Back
Cable Pull Downs 2 4-6
Close Grip Pull Downs 2 4-6
Bent Over Rows 2 4-6

Biceps
Alternate Dumbbell Curls 2 4-6
Straight Bar Curls 2 4-6

Forearms
Barbell Wrist Curls 1 8-10
Dumbbell Wrist Curls 1 8-10

Day two
Chest
Flat Barbell Bench Press 3 4-6
Incline Dumbbell Press 2 4-6
Weighted Dips 1 4-6

Shoulders
Straight Bar Military Press 2 4-6
Dumbbell Side Laterals 2 6-8
Barbell Shrugs 1 4-6

Triceps
Lying Tricep Press 2 4-6
Tricep Cable Press Downs 2 4-6

day three

Legs Sets Reps
Squats 3 4-6
45 Degree Leg Press 2 4-6
Stiff Leg Dead Lift 2 6

Calves
Standing Calf Raise 2 6-8
45 Degree Calf Raises 1 6-8

Abs
Weighted Cable Crunches 2 10-12
Incline Crunches (weighted) 2 8-10