Workout Split

Monday: Chest/Triceps

Set #1

Set #2

Set #3

Set #4

Set #5

Flat Barbell Bench Press

155

155

155

155

155

Incline Barbell Bench Press

135

135

135

135

135

Decline Barbell Bench Press

150

150

150

150

150

Push-Up

25xBW

25xBW

25xBW

French Press (EZ-Bar)

x55

x55

x55

One-Arm Tricep Pulldown

x50

x50

x50

Tricep Pushdown (rope)

x75

x75

x75

Bench Dip (1 set to failure)

xBW

Tuesday: Cardio/Abs

Set #1

Set #2

Set #3

Set #4

Set #5

30-45 min. cardio

N/A

N/A

N/A

N/A

N/A

Crunch

25

25

25

Lying Leg Raise

10

10

10

Knee Raise

25

25

25

Wednesday: Biceps/Back/Lats

Set #1

Set #2

Set #3

Set #4

Set #5

Standing Barbell Curl

x80

x80

x80

x80

Standing Dumbbell Curl

x40

x40

x40

x40

Concentration Curl

x35

x35

Standing Barbell 21's

21x45

Seated Cable Row

x100

x100

x100

Back Extension

x25

x25

x25

Close-grip Lat. Pulldown

x120

x120

x120

Chin-Up

xBW

xBW

xBW

Thursday: Cardio/Abs

Set #1

Set #2

Set #3

Set #4

Set #5

30-45 min. cardio

N/A

N/A

N/A

N/A

N/A

Crunch

25

25

25

Lying Leg Raise

10

10

10

Knee Raise

25

25

25

Friday: Shoulders/Traps

Set #1

Set #2

Set #3

Set #4

Set #5

Seated Dumbbell Military Press

x35

x35

x35

Standing Barbell Military Press

x75

x75

x75

Frontal Plate Raise

x25

x25

x25

Frontal Dumbbell Raise

x15

x15

x15

Lateral Dumbbell Raise

x15

x15

x15

Dumbbell Shrug

x50

x50

x50

Upright EZ-Bar Row

x75

x75

x75

The Weekday Meal Plan: Maintenance Diet 2003

Meal

Macronutrient

Item(s)

Calories