Workout 1: Back, Biceps, Forearms
- Dead lifts, 6 sets
- T-Bar rows, 3 sets for 12, 10 and 8 reps,
- Front pull downs, 3 sets for 8 – 10 reps
- One-arm dumbbell rows, 3 sets for 8 – 10 reps
- One arm dumbbell concentration curls, 3 sets, 8 – 10 reps
- Alternating dumbbell curls, 3 sets, 8 – 10 reps
- 45-degree incline dumbbell curls for 12, 10, and 8 reps
- Barbell reverse curls (12 reps) super-setted with seated barbell wrist curls (20 reps) done for a total of 2 sets
Workout 2: Back, Biceps, Forearms
- Light leg extensions for warm-up
- Squats, 6 sets for 15, 12, 11, 10, 9, and 8 reps
- Lying leg curls, 3 sets for 12, 11, and 10 reps
- Leg extensions for 3 sets of 12, 10, and 8 slow reps
- Standing calf raise, 3 sets of 15 – 20 reps
- Donkey calf raise, 4 sets of 20 – 25 reps
- Seated calf raise, 1 4-part drop set, no rest, for 120×5, 110×5, 100×5, 90×5
Workout 3: Chest, Triceps, Shoulders
- Barbell bench press, 6 sets, 12, 10, 8, 6, 4, and 2 reps
- Incline dumbbell with changing incline, 3 sets for 8, 6 and 4 – 6- reps
- Decline dumbbell flies for 12, 10, and 8 reps
- Dumbbell pullover, 3 sets of 12, 10, and 8 reps
- Close grip bench press, 3 sets, 12, 10, and 8 reps
- One arm overhead extensions, 3 sets of 12, 10, and 8 reps
- V-grip press down, 3 sets of 12, 10, and 8 reps
- Bent over dumbbell lateral raise, 3 sets of 15, 12, and 10 reps
- Side cable raise, 3 sets of 12, 10, and 8 reps