Wednesday

3-12 70 bicep curl
3-12 180 quad raise
3-12 190 abdominal curl
3-12 180 tricep press
3-12 140 back row
3-12 180 deltoid raise
3-12 205 military press
3-12 130 hamstring curl

Tuesday

3-12 70 bicep curl
3-12 130 back row
3-12 80 tricep press
3-12 130 tricep raise
3-12 180 deltoid raise
3-12 120 pectoral fly

Tuesday

3-12 70 bicep curl
3-12 120 lat pulldown
3-12 45 upper cross (left and right)
3-12 45 lower cross (left and ight)
3-12 45 forward cross (left and right)
3-12 120 tricep press
3-12 190 abdominal press
3-12 170 deltoid raise
3-12 205 military press
3-12 140 pectoral fly

Monday

3-12 70 bicep curl
3-12 160 lat pulldown
3-12 180 quad raise
3-12 130 tricep raise
3-12 190 abdominal press
3-12 160 pectoral fly
3-12 240 donkey

Thursday

3-12 70 bicep curl
3-12 40 forearm curl
3-12 50 arm curl
3-12 180 quad raise
3-12 60 forearm press
3-12 120 tricep press
3-12 120 tricep raise
3-12 190 abdominal press
3-12 160 pectoral fly
3-12 225 donkey

Wednesday

3-12 80 bicep curl
3-12 160 deltoid raise
3-12 160 quad raise
3-12 100 shoulder press
3-12 60 forearm press
3-12 120 tricep raise
3-12 190 abdominal press
3-12 120 pectoral fly
3-12 120 back row

Monday

3-12 80 bicep curl
3-12 120 deltoid raise
3-12 160 quad raise
3-12 120 hamstring pulldown
3-12 145 lat pulldown
3-12 205 military press
3-12 240 donkey calf
3-12 190 abdominal press
3-12 120 pectoral fly
3-12 120 back row