Click Here for Mark's MuscleMag Feature on Contest Prep.
This is my typical weekly training program. While the exercises and/or order of exercises frequently change - sets, reps and days off remain the same from week to week.
DAY
BODY PART
EXERCISE
STYLE
REPS
Monday

Chest

 Incline Bench Press
Rest/Pause
6 - 3 - 2
Incline Dumbbell Flys
Rest/Pause
8 - 4 -2
Widowmaker
20 to 30

Pec Machine Flies

Immediately followed by 60 second stretch
Biceps Standing EZ-Bar Curls
Rest/Pause
8 - 4 - 2
Dumbbell Hammer Curls
Rest/Pause
6 - 4 - 3
Straight Bar Preacher Curls
Rest/Pause
1 X 20 to 30
Immediately followed by 60 second stretch
a
Calves Seated Calves
Straight Sets
2 X 6 - 8
Standing Calves
Straight Sets
2 X 6 - 8
Tuesday Quads Walking Barbell Lunges (Across gym & back)
Straight Set
a
Smith Machine Squats
Straight Sets
2 X 6 - 10
Hack Squats
Widowmaker
1 X 20 to 30
Immediately followed by 60 second stretch
a
Abs Hanging Leg Raises
Straight Sets
2 X 15
Slant Bench Abs
Straight Sets
2 X 12
Thursday Back Underhand Lat Pull-Down
Straight Sets
2 X 8 to 12
T-Bar Rows
Straight Sets
2 X 8 to 12
One-Arm Dumbbell Rows
Rest/Pause
12 - 4 - 2
Wide-Grip Machine Rows
Straight Sets
2 X 8 - 12
Rope Pulldowns
Widowmaker
1 X 20 to 30
Immediately followed by 60 second stretch    
Hamstrings Lying Leg Curl
Rest/Pause
6 - 3 - 2
Seated Leg Curl
Widowmaker
1 X 20 to 30
Calves Angled Calve Raises
Straight Sets
2 X 8 to 12
Standing Calves
Straight Sets
2 X 6 to 8
Friday Shoulders Standing Dumbbell Presses
Straight Sets
2 X 6 to 12
Seated Side Laterals
Rest/Pause
8 - 4 - 3
Rear Delt Machine
Rest/Pause
8 - 4 - 3
Immediately followed by 60 second stretch   a
Barbell Shrugs
Straight Sets
2 X 6 to 12
Triceps Overhead Triceps Extensions
Rest/Pause
8 - 4 - 3
Assisted Dip Machine
Widowmaker
1 X 20 to 30
Immediately followed by 60 second stretch
a
Abs Hanging Leg Raises
Straight Sets
2 X 15
  Slant Bench Abs
Straight Sets
2 X 12

Off on Wednesday, Saturday, and Sunday

WARNING: Seek advice from a medical professional before beginning any new exercise program. The program listed above is for a professional bodybuilder and may not be suitable for every individual. Each workout is performed only after properly warming-up.

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