Jason's Kickass Workout Schedule

Day 1: Chest+Abs                                Sets                      Reps

Bench presses                                    4*                       6-10
Incline bench presses                            4                        6-10
Dumbbell pullpvers                               4                        10-12
Cable flyes                                      4                        20-30
Ab crunches                                      3                        15-?
Hanging leg raises                               3                        15-?


Day 2: Biceps+Triceps

Dumbbell curls                                    4*                      6-8
Barbell Curls                                     4                       6-8
Preacher curls                                    4                       6-8
Triceps barbell presses                           4*                      6-8
Overhead dumbbell extensions                      4                       6-8
Pressdowns                                        4                       6-8


Day 3: Legs+Abs

Leg extensions                                    4*                      6-12
Squats                                            4                       3-10
Leg presses                                       4                       3-10
Leg curls                                         4                       6-12
Seated calf raises                                4                       6-20
Standing calf raises                              4                       6-20
Ab crunches                                       3                       15-?
Hanging leg raises                                3                       15-?


Day 4: Back

Pulldowns to the front                             4*                     6-10
Pulldowns to the back                              4                      6-10
Deadlifts                                          4                      3-8
T-bar rows                                         4                      3-8
Seated rows                                        4                      6-12


Day 5: Shoulders/Traps+Abs

Seated dumbbell presses                            4*                     3-10
Lateral raises                                     4                      8-12
Front raises                                       4                      8-12
Shrugs                                             4                      6-10
Ab crunches                                        3                      15-?
Hanging leg raises                                 3                      15-?


Note:Precede workouts with 10-20 min of light cardio.

* Perform a light-intesity warm-up prior to the first working set