Deadlifts - 4 x 12 x 10 x 8 x 6
Barbell rows - 3 x 10-12
T-bar rows – 3 x 10-12
One-arm dumbbell rows - 3 x 10-12

Barbell curls - 4 x  12
Seated alternate dumbbell curls - 3 x 12
Cambered-bar preacher curls - 3 x 12
Standing cable curls - 4 x 12

Military presses - 4 x 10-12
Seated dumbbell presses - 4 x 12
superset with front dumbbell raises - 4 x 12

Tuesday: Legs

Squats -  5 x 16 x 12 x 8 x 6 x 4
Leg presses - 4 x 12
Parking-lot lunges -  2 x 100 yards
Stiff-leg deadlifts -  3 x 12
Seated leg curls -  3 x 12

Wednesday: Chest/Triceps

Bench presses -  5 x 20 x 16 x 12 x 10 x 5
Incline barbell presses - 3 x 12
Flat dumbbell presses - 3 x 12
Flat flyes x  4 x 12

Seated cambered-bar extensions - 3 x 12
Seated dumbbell extensions - 4 x 12
Close-grip bench presses x 4 x 12

Calves (twice a week)

Donkey raises: - 4 x 12
Seated raises - 4 x 12

Abs (four times a week)

Crunches: 3 sets to failure

Barbell rows - 5 x 10-12
Pulley rows - 4 x 10-12
Machine pulldowns - 3 x 10-12
Front pulldowns - 3 x 10-12

Incline alternate dumbbell curls - 4 x 12
Machine curls - 3 x 12
superset with Barbell curls - 3 x 12
Standing cable curls - 4 x 12

Seated dumbbell presses - 4 x 12
Front dumbbell raises - 3 x 8-25
Machine presses - 3 x 8-25

Friday: Legs

Leg extensions - 4 x 30
Front squats - 4 x 12-15
Hack squats - 3 x 12

Standing leg curls - 3 x 12-15
Lying leg curls - 4 x 12-15

Saturday: Chest/Triceps

Incline dumbbell presses: - 4 x 12
Decline barbell presses - 3 x 12
Incline dumbbell flyes - 3 x 12
Decline dumbbell presses - 3 x 12

Lying cambered-bar extensions - 4 x 12
triset with Machine dips - 4 x 12
triset with seated cambered-bar extensions - 4 x 12

Sunday: rest