Shoulder

Routine Sets Reps

Shoulder Military Press 4 12
Front Barbell Raise 4 12
Face Pull 4 12
Machine Front Military Press 3 15
Machine Side Press 3 15
Seated Dumbbell Shoulder Press 4 12
Arnold Press 4 12
Front Lateral Raise 4 12
Side Lateral Raise 4 12
Dumbbell rear-delt Raise 4 12
Upright Barbell Row 4 12

Chest, Back & Biceps

CHEST
Routine Sets Reps
Incline Barbell Press 4 20
Flat Barbell Press 4 20
Decline Barbell Press 4 20
Incline Dumbbell Press 4 20
Flat Dumbbell Press 4 20
Decline Dumbbell Press 4 20
Incline Dumbbell Fly 4 12
Flat Dumbbell Fly 4 12
Cable Chest Fly 4 10
Pullovers 4 12
Around the world 4 10

BACK
Back Workout 1 4 12
Back Workout 2 4 12
Wide Grip Lat Pull Down 4 12
Lat Pull Down Behind 4 12
Back Workout 3 4 12
Back Workout 4 4 12
Seated Cable Row 4 12
One-Arm Dumbbell Row 4 12
Shrug 5 20

BICEPS
Barbell Curl (Wide) 4 12
Barbell Curl (Close) 4 12
Zotttman Curl 4 12
Standing Bicep Cable Curl 4 12
Alternate Dumbbell Curl 4 20
Alternate Hammer Curl 4 20
Incline Dumbbell Curl 4 12
Concentration Curl 4 10

Triceps
Routine Sets Reps
Cable Push Down 4 12
Triceps Push Down (V-Bar) 4 12
Triceps Push Down (Rope) 4 12
Triceps Dip Machine 4 12
Overhead Dumbbell Extension 4 12
One-Arm Triceps Extension (Seated) 4 12
One-Arm Triceps Extension (Lying) 4 12
Triceps Kickback 4 12