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Monday: LEGS
Leg Extensions 6x10, Squats5x10, Hamstring curls 5x10, RDL 5x10, calves raise 400, failure sets on all.
Tuesday: Arms
Arm curls 4x10, bar curls 4x10, Hammer curls 4x10, skull crushers 4x10, Triceps kickbacks 4x10, Dips 100, triceps extensions 4x10
more weight, then failure
Wednesday: Forearms, Core
bar curls 5x10, reverse bar curl 5x10, setups 100, leg raises 100.
Thursday: Back
Bent over row 4x10, Shrugs 4x10, T-bar row 4x10, Db rows 4x10, Bent over rows but lower 4x10
more weight 4x10, then failure
Friday: Legs
same as the other leg day
Saturday: Chest, Shoulders
Bench 4x10, Incline bench 6x10, dumbbell fly's 4x10, lateral raises 4x10, barbell front raise 4x10, bent over reverse flys 4x10, upright row 4x10, Arnold press 4x10.
more weight, failure
Sunday: Mind
Meditate, read 20 pages of a book, listen to history.
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