Day A - Monday, Friday
Chest, Back, Traps & Biceps
Flat Bench Press - 5x5
Wide Grip Bench Press - 5x5
Incline Bench Press - 5x5
Squat - 5x8
Incline Flyes - 5x8
Flat Flyes - 5x8
Pullovers - 5x8
Upright Row - 5x8
Barbell Curls - 5x8
Incline Dumbell Curls - 5x8
Standing Alternate Dumbell Curls - 5x8
Hammer Curls - 5x8
Free standing one arm Concentration Curls - 5x8
Dumbell Flyes - 5x8
Pull Ups - 5x8
Day B - Wednesday
Deltoids & Triceps
Squat - 5x8
Close Grip Bench Press - 5x5
Seated Dumbell Presses - 5x8
Rotating Arnold Press - 5x8
Seated French Presses - 5x8
Tricep Kickbacks - 5x8
One arm Tricep Extensions - 5x8
Bent over Dumbell Lateral Raise - 5x8
Upright Row - 5x8
Standing Alternative Dumbell Raises - 5x8
Standing Dumbell Raise - 5x8
Standing Alternate Dumbell Curls - 5x8
Seated Concentration Curls - 5x6
Pushdowns - 5x8
Source: http://www.wrongplanet.net/postt225604.html
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