Legend and Notes at Bottom of Page 

Day 1 Chest & Biceps	Set x Reps
DB Bench	15,12,10,10 (8)(6)
Incline DB Fly	4×8
Lower Pec DB Fly	4×10
DB Curl	10,8,6,6
DB Hammer Curl	4×8
Mid Delt DB Row	4×8
Forearm	4×8 (2 OH 2 UH)

Day 2 Back & Triceps	Set x Reps
Incline Bench Reverse DB Row	4×10 (2 F 2 H)
Single Arm DB Row	4×8
DB Pullovers	4×10 (2 F 2 H)
Close Grip DB Bench	10,10,8,6
DB Skull Crusher	4×10 (2 F 2 H)
Rear Delt DB Row	4×10 (2 F 2 H)
DB Shrugs	4×10 (2 F 2 H)

Day 3 Legs & Front Delt	Set x Reps
DB Squats	4×10 (8)(6-8)
DB Straight Leg Dead Lift	4×8
(Walking Lunge)	(3×10 paces each)
Lying Leg Curl	3×10
Standing Calf Raise	3×12
Military Press	4×8
Forearm	4×8 (2 OH 2 UH)

Day 4 Chest & Biceps	Set x Reps
Incline DB Bench	15,12,10,10 (8)(6)
DB Fly	4×8
Lower Pec DB Bench	4×10
DB Curl	10,8,6,6
DB Hammer Curl	4×8
Mid Delt DB Row	4×8
DB Shrugs	4×10 (2 F 2 H)

Day 5 Back & Triceps	Set x Reps
Flat Bench Reverse Row	4×10 (2 F 2 H)
Single Arm DB Wide Row	4×8
DB Pull Overs	4×10 (2 F 2 H)
DB Kickback	4×10 (2 F 2 H)
DB Skull Crusher	4×10 (2 F 2 H)
Rear Delt DB Row	4×10 (2 F 2 H)
Forearm	4×10 (2 F 2 H)

Day 6 Legs & Front Delt	Set x Reps
DB Squats	4×10 (8)(6-8)
DB Straight Leg Dead Lift	4×8
(Hip Thrusters)	(3×10)
Lying Leg Curl	3×10
Standing Calf Raise	3×12
Military Press	4×8
DB Shrugs	4×10 (2 OH 2 UH)

LEGEND	Short Hand Symbol
Dumbbell	DB
Optional	( )
Over Hand	OH
Under Hand	UH
Forward/Straight Grip	F
Hammer Grip	H

NOTES:
4 to 6 week or 8 to 12 week split
Everyday or every other day pace
2 minute to 1:30 rest