Monday & Thursday: Shoulders, Chest & Biceps
| Front Raises | 4 x 10 reps |
| Lateral Raises | 4 x 10 reps |
| Bent over Lateral Raises | 4 x 10 reps |
| DB Shoulder Press | 4 x 10 reps |
| Bench Press (M) or DB Flyes (Th) | 4 x 10 reps |
| Nautilus Chest Press (M) or Incline Panatta Chest Press (Th) | 4 x 10 reps |
| Cable Cross-Overs | 4 x 10 reps |
| Incline Panatta Chest Press (parallel grip) (M) or Vertical Chest Press (Th) | 4 x 10 reps |
| DB Shrugs (Th only) | 4 x 10 reps |
| Rope Hammer Curl (M) or Hammer Strength Preacher Curl (Th) | 4 x 10 reps |
| Hammer Strength Preacher Curls (M) or Alt. DB Curls (Th) | 4 x 10 reps |
| One-arm Preacher Cable Curls (M) or Bicep Curl Machine (Th) | 4 x 10 reps |
| Barbell Curls (M) or DB Hammer Curls (Th) | 4 x 10 reps |
| Ab Crunches | 5 x 20 reps |
