Training Schedule -

Day 1 (Legs) -hang with me here. You'll get used to this. I want
you to start with one set of leg extensions for 100 repetitions. Then go
to squats (free or smith) and do three heavy work sets in the 8 to 12
repetition range. Finish with a fourth set of 20 repetitions (you should
puke and fail at 20). Then go to leg press and do three working sets at
12 to 15 repetitions. Finish with a fourth set of 50 repetitions (should
puke here, too). Next up is straight-legged deadlifts for three sets of
10 repetitions. Next is lying leg curl for three sets of 12 repetitions.

Day 2 (Chest and Shoulders) - Start with an incline pressing movement
(barbell, dumbbells, or smith machine) and do three heavy working sets at
6 to 10 repetitions. Finish with a fourth set of 12 to 15 repetitions. Do
the same thing with a flat pressing movement for your second exercise.
Then go to flyes (incline or flat) and do three working sets of 8 to 10
repetitions. Finish with a fourth set of 20 repetitions. Next up is dips
(weighted if they are too easy for you). Do three sets to failure. Finish
with two sets of cable-crossovers in the 12 repetition range. Squeeze your
chest. For shoulders, I want three sets of side lateral raises (standing
or seated) and three sets of front raises (bar,
dumbbells, or plate). Do both exercises in the 12 repetition range.

Day 3 (Back) - Start with three sets of pull-ups to failure (altenate
grips). Then go to pull-downs for three sets of 10 to 12 repetitions
(alternate grips). Next up is t-bar row (you can alternate barbell rows
with these) for three heavy working sets in the 8 to 10 repetition range.
Finish wtih a fourth set of 20 repetitions. Next up is one-armed rows
with a dumbbell. I want you to pause at the bottom of each rep and
stretch. Do 10 reps per side for three sets really heavy. Next go to
deadlifts (either off of the floor or rack pulls) and do three moderate to
heavy sets at 8 to 10 repetitions. Finish with two sets of dumbbell
pullovers for 12 repetitions.

Day 4 (Shoulders) - Start with a heavy pressing movement (barbell,
dumbbells, smith machine) and do three working sets in the 10 to 12
repetition range. Finish with a fourth set of 20 repetitions. Then go to
side raises and do three drop sets (eg. 40's for 12 and then drop to the
25's for 12). Do the same thing with front raises. Then pick two
exercises for rear delts and superset them together in the 12 repetition
range for three sets. Finish up with three to four sets of shrugs
(barbell, dumbbells, smith machine, or Hammer).

Day 5 (Arms) - Start with three sets of rope pushdowns at 20 repetitions
each. This is not supposed to be easy. You should fail at 20. The go to
skull crusher (incline or flat) and do three working sets in the 10 to 12
repetition range. Finish with a fourth set of 20 repetitions. Next up is
underhand pushdown (cable) for three drop sets at 10 repetitions (eg. 10
repetition at 150lbs and drop to 10 repetitions at 70lbs). Finish with
three sets of weighted triceps dips between benches for sets of 12. Start
biceps with standing straight-bar curls for three sets of 10 to 12
repetitions. Finish with a fourth set of 20 repetitions. Then go to
alternating dumbbell curls for 8 repetitions per side - squeeze and
control! Then go to preacher curls for three sets of 12 repetitions.
Finish with one set of e-z bar curls for 100 repetitions.

Do calves at least three days per week. Punish them
with different machines, different rep ranges, holding, squeezing,
anything that hurts.

Do four exercises for abdominals at least three days per week.

You can organize your training split however you would like.

Cardiovascular activity - 30 mins of moderate stairs 5X a week

Good luck!!!