Starting this year in 2010 we will be posting a new 5 day workout routine every month.
This will keep you motivate and with change in routines every couple of months, comes progression and most of all RESULTS!

Complete this entire routine in an hour or less. This is how you will get ripped. Rest no longer than 1 minute between sets. This is your cardio, trust me on this.

When I say do 4 sets of 10 reps, that 10th rep better be ALL YOU GOT! I would rather see you do between 8-10 than to go over ten. If you are going over, its not heavy enough!

Monday (Chest)

• Incline Barbell 4×10
• Incline Dumbbell Press 4×8
• Flat Bench Press 3×10
• Chest Flyes Dumbbells or Machine 3×12
• Dips 3×15 -Push Ups 2xfailure

Tuesday (Back)

• Lat Pulldown 3×20
• Reverse Lat Pulldonw 3×12
• Dumbell Rows 4×10
• Wide Grip Machine Pulls 3×12
• Chin Ups 2xfailure -Shrugs 5×10

Wednesday (Legs)

• Leg Extensions 3×20
• Squats 3×15
• Leg Press 3×15
• Lunges 3×20
• Leg Curls 3×10
• Calf Raises 4×10

Thursday (Shoulders)

• Dumbbell Shoulder Press 4×12
• Lateral Raises 4×12
• Front Raises 3×12
• Upright Rows 4×10
• Reverse Flyes (rear laterals) 3×10

Friday (Biceps Triceps Forearms)

• Barbell Curls 4×10
• Tricep Pressdown 4×10
• Hammer Curls 3×12
• Skull Crushers 3×12
• Preacher Curls 4×8 -Barbell Wrist Curls 4×15
• Close Grip Bench Press 4×8
• Wrist Curls 4×15

Stay Tuned for Part 2 coming next month.