| Exercise | Sets | Reps |
| Day One: Chest and arms | ||
| Incline Dumbbell Press | 5 | 12/12/10/8/6 |
| Flat Dumbbell Flye | 4 | 10-12 |
| Pec Deck or Crossover | 4 | 12-15 |
| Dumbbell Decline Press | 3 | 12/10/8 |
| Supersets of biceps and triceps: | ||
| Standing Dumbbell Curl | 4 | 10/10/8/6 |
| Dumbbell Skull Crushers | 4 | 10/10/8/6 |
| Preacher Curls | 3 | 15/12/10 |
| Pushdowns | 3 | 15/12/10 |
| Cable Bicep Curl | 3 | 12-15 |
| Triceps Pulley Extension | 3 | 12-15 |
| Concentration Curl | 3 | 15-20 |
| Dumbbell Kickbacks | 3 | 15-20 |
| Day Two: Dave splits his legs into two separate workouts. Quads are trained the first three day cycle of the week and hamstrings the next time through quad workout | ||
| Quad Workout | ||
| Leg Extension | 4 | 25/15/12/10 |
| Smith Squat (Sumo) | 4 | 20/12/010/8/6 |
| Leg Press (Feet Close) | 4 | 15-25 |
| Hack Squat (Feet Close) | 2 | 15-20 |
| Standing Calf Raise | 4 | 20-40 |
| Seared Calf Raise | 4 | 15-20 |
| Hamstring Workout | ||
| Single Leg Curls | 5 | 25/15/12/10/8 |
| Single Leg Press | 4 | 20/15/12/10 |
| DB Lunge | 3 | 15/12/10 |
| Stiff Leg Deadlift | 3 | 12/10/8 |
| (Calves – Same as quad day) | ||
| Day Three: Back and shoulders, superset back exercise / shoulder exercise |
||
| Barbell Bent Row | 5 | 20/15/12/10/8 |
| Dumbbell Press | 5 | 20/15/12/10/8 |
| Wide Pulldowns | 4 | 15/12/10/8 |
| One-arm Dumbbell Laterals | 4 | 15/12/10/8 |
| Seated Row | 3 | 15/12/10 |
| Seated Dumbbell Laterals | 3 | 15/12/10 |
| Dumbbell Pullover | 3 | 15/12/10 |
| Rear Delt Cable Raise | 3 | 15/12/10 |
| Abdominal work is done every third day. | ||
Dave recovers after a grueling training
session with a power mix of Mass Maker plus Muscle Provider!
