Total Package         Day 1 - Chest, Shoulders, Triceps                    Day 2 - Back, Biceps, Legs Day 3 - Active Rest Day 4 - Chest, Shoulders, Tricpes Day 5 - Legs, Back, Biceps Day 6 - OFF Day 7 - OFF Day 1, 4                      Sets    Reps Bench Press                     4   x  10, 10, 8, 6 Incline Bench Press             3   x  10, 8, 8         Dumbell Flyes                   2   x  12, 10 Dumbbell Shoulder Press         3   x  10, 10 , 8 Dumbbell Lateral Raises         3   x  12, 10, 10 Upright Rows                    2   x  12, 10 Dips                            3   x  10, 10, 8 Tricep Extensions               2   x  10, 8 Shrugs                          2   x  12, 10 Day 2, 5                               Sets    Reps Leg Press                               4        12, 10, 8, 8 Hack Squat                              3        10, 10, 8 Straight-Leg Deadlifts                  3        12, 10, 10 *Superset (Leg extensions & Leg curls)  2        12, 10 Chin-ups                                3        10, 10, 10 Lat Pull-Down                           2        12, 10 Bent-over Rows                          3        10, 10, 8 Pracher Curls                           3        12, 10, 10 Concentration Curls                     3        12, 10, 10 Hammer Curls                            2        12, 10 Day 3 45-60 minutes of cardio & abs ***do abs and 30 minutes of cardio every workout day.