Workout #1: Bench Press - 8-10 Reps, Incline Press - 8-10 Reps, Incline Or Flat Fly - 8-10 Reps, Dips Or Decline Press - 8-12 Reps, Cablecrossover - 12 Reps, Incline Sit-ups - max Reps, Leg Raises - 15-20 Reps, Roman Chair Sit-ups - max Reps

Workout #2: Pull-ups/pulldown - 8-10 Reps, T-bar Row - 10 Reps, Front-pulldown - 8-10 Reps, Bent Rows - 8 Reps, Cable Row - 8-10 Reps, Deadlift - 10-12 Reps, Hyperextention - 15 Reps, Crunches - 50 Reps, Incline Sit-ups - 25 Reps, Twists - 100 per side Reps

Workout #3: Barbell Curl - 6-10 Reps, Preacher Curl - 10 Reps, Dumbell Curl - 8-10 Reps, Chin-ups - max Reps, Close-grip Press - 10 Reps, Dips - max Reps, Pushdowns - 10 Reps, Bench Dips - max Reps, Reverse Pushdowns/kickbacks - 10 Reps, Cable Crunch - 25 Reps, Twists - 100 per side Reps

Workout #4: Barbell Press - 10 Reps, Lateral Raise - 10-12 Reps, Bent-raises - Reps, Upright Row - 10 Reps, One Arm Side Cable Raise - 15 per side Reps, Squats 10 Reps