Time between sets for all movements is 30 - 45 seconds.

Training Routine

Day 1: LegsSuperset Thigh Extentions w/ Leg Curls: 4 sets - 12-20 reps.Box Squats: 5 sets - 12 reps.Straight Leg DLs: 4 sets-10 reps.Calve Raises: 10 sets - 8 - 15 reps

Day 2: ChestIncline BB Bench: 3 sets - 20 reps.Incline DB Bench: 5 sets - 6 reps.Flat Bench: 4 sets 8 - 12 reps Cable Crossovers: 3 sets - 15 repsEvery other week I do 10 sets of 10 pushups, with hands on a bench.

Day 3: BackPulldowns: 3 sets - 20 repsSeated Cable Rows: 3 sets - 12 reps.T-Bar Rows: 3 sets - 10 repsBent Over Rows: 3 sets - 20 repsLower Back Ext.: 3 sets - 15 reps.One set of pull ups to failure

Day 4: ShouldersSide Laterals: 3 sets - 15 repsFront Laterals: 3 sets - 15 repsRear Laterals: 3 sets - 15 repsArnold Presses: 4 sets - 8 - 12 repsUpright Rows: 3 sets - 8 - 12 reps

Day 5: Triceps + BicepsPushdowns: 3 sets - 20 repsFrench Curls: 3 sets - 8 - 12 repsOverhead Tri Ext: 3 sets - 8 - 12 repsClosegrip Pushdowns: 3 sets - 15 repsAlt. DB Curls: 3 sets - 10repsAlt. DB Hammer Curls: 3 sets - 8 repsBB Curls: 3 sets - 8 repsCable Curls: 3 sets - 8 reps