[Frank-Oh]

RC, I broke it all down so I can print it and take it with me.. I have two "issues" if you will... 1) There isn't anyone in my gym I'd let sit on my lower back while I do calf raises.. What's an alternative to Donkey Calf Raises? 2) Sissy squats look HILARIOUS. I ain't doing em. :P What's my alternative?

Basically..

Sun: 45min Cardio
Mon: Upper A, 20min pwo-walk
Tues: Lower A, 20min pwo-walk
Wed: OPTIONAL 45min Cardio, if I over eat, or feel like it, or not..
Thur: Lower A, 20min pwo-walk
Fri: Lower B, 20min pwo-walk
Sat: 45min Cardio

Monday: Upper ‘A’
Wide Grip Bench (1x6, 120sec rest, 1x12, 120sec rest.)
Dumbbell Fly (1x12)

Bent Row (1x6, 120sec rest, 1x12, 120sec rest.)
Straight Arm Pull down (1x12)

Over Head Press (1x6, 120sec rest, 1x12, 120sec rest.)
Side Lateral Raise (1x12)

Close Grip Curl (1x6, 120sec rest, 1x12, 120sec rest.)
Hammer Curl (1x12)

Close Grip Bench (1x6, 120sec rest, 1x12, 120sec rest.)
Over Head Dumbell Extension (1x12)

Tuesday: Lower ‘A’

Squat (1x6, 120sec rest, 1x12, 120sec rest.)
* Sissy Squat (1x12)

Stiff Leg Deadlift (1x6, 120sec rest, 1x12, 120sec rest.)
Leg Curl (1x12)

Standing Calf Raises (1x6, 120sec rest, 1x12, 120sec rest.)
Seated Calf Raises (1x12)

Thursday: Upper ‘B’

Incline Bench (1x6, 120sec rest, 1x12, 120sec rest.)
Cable Fly (1x12)

Pull down (1x6, 120sec rest, 1x12, 120sec rest.)
Dumbbell Pullover (1x12)

Shrug (1x6, 120sec rest, 1x12, 120sec rest.)
Incline One Arm Lateral (1x12)

Seated D Curl (1x6, 120sec rest, 1x12, 120sec rest.)
Concentration Curl (1x12)

Skull Crushers (1x6, 120sec rest, 1x12, 120sec rest.)
Pushdown (1x12)

Friday: Lower ‘B’

Leg Press (1x6, 120sec rest, 1x12, 120sec rest.)
Toes Pointed Out Leg Ext (1x12)

Stiff Leg Deadlift (1x6, 120sec rest, 1x12, 120sec rest.)
Leg Curl (1x12)

Dumbbell One Leg Standing Calf Raises (1x6, 120sec rest, 1x12, 120sec rest.)
* Donkey Calf raises (1x12)