Week 5-8:

      Monday - Legs:

          o Hack Squats: 3 sets x 4-6 reps
          o Lunges: 2 sets x 4-6 reps
          o Hamstring curls: 3 sets x 4-6 reps
          o Machine calf raises: 3 sets x 4-6 reps
          o Calf Press On The Leg Press Machine: 2 sets x 4-6 reps

            print Click Here For A Printable Log Of Monday.

      Tuesday - Arms & Abs:

          o Dumbbell alternate curls: 2 sets x 4-6 reps
          o Concentration Curls: 2 sets x 4-6 reps
          o Incline curls: 1 sets x 4-6 reps
          o Tricep kickbacks: 2 sets x 4-6 reps
          o Overhead tricep dumbbell extension: 2 sets x 4-6 reps
          o Reverse tricep cable pushdowns: 1 set x 4-6 reps
          o Palms-Down EZ bar wrist curl: 2 sets x 4-6 reps
          o Palms-Up EZ bar wrist curl: 2 sets x 4-6 reps
          o Weighted sit ups: 2 sets x 8-12 reps
          o Hanging leg tucks: 2 sets x 8-12 reps

            print Click Here For A Printable Log Of Tuesday.

      Wednesday - Shoulders & Traps:

          o Arnold's: 3 sets x 4-6 reps
          o Dumbbell side laterals: 2 sets x 4-6 reps
          o Bent-Over low-pulley side lateral: 2 sets x 4-6 reps
          o Barbell shrugs: 2 sets x 4-6 reps
          o Low pulley row to neck: 2 sets x 4-6 reps

            print Click Here For A Printable Log Of Wednesday.

      Friday - Chest:

          o Bench press: 3 sets x 4-6 reps
          o Decline cable cross: 3 sets x 4-6 reps
          o Incline flyes: 3 sets x 4-6 reps

            print Click Here For A Printable Log Of Friday.

      Saturday - Back:

          o Lat pulldown: 3 sets x 4-6 reps
          o Deadlifts: 3 sets x 4-6 reps
          o T-bar Rows: 3 sets x 4-6 reps
          o Wide grip pulley rows: 3 sets x 4-6 reps

            print Click Here For A Printable Log Of Saturday.

you on hvt now brader? im not a fan of high volume...maybe during cutting i think...ovt is good...haven't try hvt, but usually high volume takes my breath away lol...

what are arnolds bro?