Sample Workouts
| MONDAY | WEDNESDAY | FRIDAY |
| Incline BB Bench 3 x 8 | Standing Press 3 x 8 | Pec Deck Fly 3 x 12 |
| Flat Bench 3 x 10 | DB Lateral Raise 3 x 10 | Incline BB Bench 3 x 12 |
| Flat DB Fly 3 x 12 | 1 Arm DB Rear Raise 3 x 10 | Flat DB Bench 3 x 12 |
| Incline Cable Fly 3 x 12 | Front DB Raise 3 x 10 | Incline Cable Fly 3 x 12 |
| Weighted Dips 3 x 8 | Shrugs 3 x 10 | Incline DB Bench 3 x 12 |
| Triceps | Triceps | Dips 3 x F |
| DB RDL 3 x 15 | ||
| Leg Curl 3 x 15 | ||
| TUESDAY | THURSDAY | SATURDAY |
| Pull-ups 3 x 8 | Clean 3 x 4 | Hang Clean & Jerk 3 x 3 |
| Bent-over Rows 3 x 8 | Snatch 3 x 4 | Snatch 3 x 6 |
| Nuetral Wide Pull-downs 3 x 8 | Squat 3 x 10 | DB Shoulder Press 3 x 10 |
| Seated Underhand Rows 3 x 8 | Front Squat 3 x 12 | Lateral DB Raise " |
| 1 Arm Rows 3 x 12 | Leg Press 3 x 15 | Lat Pull-downs " |
| Biceps | R.D.L. 3 x 12 | Seated Overhand Rows " |
| Single Leg Curl 3 x12 | Nuetral Close Pull-downs " | |
| Calves | Rear Machine Fly " | |
| DB Shrugs " | ||
| Arms | ||