This time around when I was planning out the next few weeks of my fitness life, I made it a goal not to skip over muscle groups that might be forgotten in previous programs. This time I wanted to fill my workout with compound and isolation exercises. I have included visuals for exercises I thought might be hard to find if unknown. If you have any questions or comments, don’t be afraid to leave them here or you can leave a response in my Tumbr inbox, Twitter, or Facebook. This workout is program is set to follow from top to bottom and to be changed after a 3-4 week period.*

My roommate and I just started this week! (2/17/14)

MONDAY (Legs/Lower Back/Lower Abs)

4×5 Squat

3×10 Dumbbell Walking – img

3×8 Barbell Glute Bridge – img

3×6 Deadlift

3×12 1 Legged Cable Kickback – img

3×8 Hyper Extension

3×15 Hanging Ab Pike – img

TUESDAY (Chest/Tricep/Neck)

3×5 Bench Press Throw – img

3×8 Incline Dumbbell Press

3×8 Decline Press

2×8 Cable Crossover (low,middle, high)

3×5 Tricep Dumbbell Press – img

2×10 Weighted Bench Dip

2×10 Face Down Plate Raise - img

2×10 Skull Crusher

2×10 Face Up Plate Raise

3×8 Cable Bench Tricep Pulls – img

WEDNESDAY

- rest

THRUSDAY (Back/Bicep/Trap)

3X5 Bent Over Row

3X8 Weighted Pull Up

2×8 Close Grip Lat Pulldown

2×8 Wide Grip Lat Pulldown

2×15 Upside Down Pull Up – img

2x8One Arm dumbbell Row

3×5 Close Grip Standing Bicep Curl

3×8 Incline Bicep Curl

3×8 Preacher Curl

2×40 Cable Burn

FRIDAY (Legs/Shoulders/Forearm)

4×5 Power Clean

3×8 Deadlift

3×8 One Arm Barbell Linear – img

3×8 Standing Dumbbell Press – img

2×10 One Arm Shoulder Raise

2×10 Palm Down Wrist Curl

2×10 Palm Up Wrist curl

2x45sec Plate Clinch

3×12 Calf Raise

SATURDAY

- rest

SUNDAY

- rest