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Sample 3-Day Workout Using Mon/Wed/Fri training schedule, a sample workout routine could be: Monday: Chest/Triceps/Shoulders Exercise Sets Reps Dumbbell presses on flat bench 2 8-10 Dumbbell presses on incline bench 2 10-12 Standing barbell military presses 2 10-12 Cable crossover flies (focus on contraction) 2 12-15 Standing barbell military presses 2 10-12 Lateral dumbbell deltoid raises 2 12-15 Dips 2 10-12 Skullcrushers with EZ-bar 2 10-12 Tricep V-bar pushdowns 2 10-12 Tuesday: Rest Wednesday: Back/Biceps/Forearms/Abs Exercise Sets Reps Deadlifts 3 10-12 Reverse-grip lat pulls 2 10-12 Dumbbell rows 2 10-12 Chins 2 10-12 Preacher curls with EZ-bar 2 10-12 Standing alternating dumbbell bicep curls 2 10-12 Seated dumbbell hammer curls 2 8-10 Reverse bicep curls with straight bar 2 12-15 Ab-machine of choice (Nautilus recommended) 2 10-12 Crunches 3 Unlim. Thursday: Rest Friday: Legs Exercise Sets Reps Squats 3 10-12 Leg presses (plate-loaded machine) 2 8-10 Leg extension machine 2 10-12 Seated hamstring curls 2 10-12 Face-down hamstring curls 2 10-12 Standing calf presses 3 8-10 Donkey calf presses 2 10-12 Lying calf presses 2 10-12 Weekend: Rest Sample 4-Day Workout A 4-day schedule could span Mon/Tue/Thu/Fri, similar to what we used in the beginner-step.»