4 Week Rotation
Week 1-2
Day 1
Incline Barbell Press 3 sets of 6-8(Add 1-2 warm up sets)
Flat-Bench Dumbbell Press 4 sets of 6-8
Weighted Dip 4 sets of 6-8
Close-Grip Bench Press 4 sets of 6-8(Add 1-2 WU Sets)
Lying Triceps Extension 3 sets of 6-8

Day 2
Squat 3 set of 6-8(Add WU Sets)
Leg Press 4 sets of 6-8
Deadlift 4 sets of 6-8(Add WU Sets)
Standing Calf Raise 3 sets of 6-8

Day 3
Overhead Dumbbell Press 3 sets of 6-8(Add WU sets)
Arnold Press 4 sets of 6-8
Barbell Upright Row 4 sets of 6-8
Bent-Over Lateral Raise 4 sets of 6-8
Dumbbell Shrug 3 sets of 6-8

Day 4
Deadlift 3 sets of 6-8(Add WU sets)
Lat Pulldown (Hands away, pull bar in front of head!) 4 sets of 6-8
Wide-Grip Seated Row 4 sets of 6-8
Barbell Curl 4 sets of 6-8 (Add WU Sets)
Incline Dumbbell Curl 4 sets of 6-8
Preacher Curl 3 sets of 6-8
(Lat pulldown-it is KEY that you pull the bar in front of the head)

Week 3-4
Day1
Dumbbell Flye 3 sets of 10-12(Add WU sets)
Bench Press 3 sets of 10-12(Add WU sets)
Incline Dumbbell Press 3 sets of 10-12
Cable Crossover 3 sets of 10-12(Add a set Drop 20% of the weight and go to failure)
Lat Pulldown 3 sets of 10-12(Add WU sets)
One-Arm Dumbbell Row 3 sets of 10-12
Wide-Grip Seated Row 3 sets of 10-12

Day 2
Leg Extension 3 sets of 10-12(Add WU sets)(+1 set of -20% to failure)
Barbell Squat 3 sets of 10-12(Add WU sets)
Leg Press 3 sets of 10-12
Deadlift 3 sets of 10-12(Add WU sets)
Lying Leg Curl 3 sets of 10-12(+1 set of -20% to failure)
Seated Calf Raise 3 sets of 10-12(Add WU sets)

Day 3
Cable Lateral Raise 3 sets of 10-12(Add WU sets)(+1 set of -20% to failure)
Arnold Press 3 sets of 10-12(Add WU sets)
Smith Machine Overhead Press 3 sets of 10-12
Leaning Dumbbell Lateral Raise 3 sets of 10-12
Reverse Pec-Deck Flye 3 sets of 10-12(+1 set of -20% to failure)
Dumbbell Shrug 3 sets of 10-12(+1 set of -20% to failure)

Day 4
Lying Barbell Extension 3 sets of 10-12(Add WU sets)
Weighted Bench Dip 3 sets of 10-12
Reverse-Grip Pressdown 3 sets of 10-12
Close-Grip EZ-Bar Curl 3 sets of 10-12(Add WU sets)
Cable Preacher Curl 3 sets of 10-12(+1 set of -20% to failure)
Hammer Curl 3 sets of 10-12

Cool Down
I do this as my cool down for every workout day no mater what. This will give you are strong core and make your weights go up. You will also develop some wicked abs of you stick with it and eat right. Read the workout and realize how hard it will be cuz it IS HARD!!

1. Crunches Feet on the ground
2. Crunches Knee's Up Feet off the ground
3. Reverse Crunches(easier to do if you grab something behind your head to keep steady)Very Difficult but very worth it
Roll to your right side.
4. Oblique Crunches
5. Plank lifts(Lift up on your elbow and feet, lower your hips to the ground then back up, do not rest on the ground)
6. Leg Extension Oblique Crunch(Same as Ob Crunch except you extend your leg out and bring it in when you crunch, Don't let your leg touch the ground.)
Roll to your stomach
7. Superman's
8. Plank Leg Lifts(get in plank stance and alternate lifting legs)(Count to Double your number)
Roll to your left side
9-11 is the same as 4-6 but on your left side
Roll onto your back
12. Bicycle crunches(Count to Double your number)
13. Heel Touches(Get in crunch position, alternate touching heels)(Count to Double your number)
14. Side to sides(sit up elbows touching your knees, then place your hands on your shoulders and then rock from side to side)(Count to Double your number)
15. Push ups
16. Hanging legs raises.

Now that you see the workout pick a number, I started with 10 and after 2 months was up to 35. What ever number you pick that's how many of each of these you do. The key to this working is not going for speed but for quality. Do every motion steady and in control, feel the muscles contracting.

Tips: Don't trick yourself, I picked 10 to start. 10 crunches is a piece of cake but you have more than just crunches to do and remember that. My first go, i did 10 crunches felt amazing and went for 20, then I did 20 leg up crunches was kinda like eh. Then onto reverse crunches to tired to make it to 10. So stick with your number.

Any question PM me.