Originally Posted by Tsunamic_Tuna

Monday
Shoulders:
Clean & Press - - - -Three Sets of: 12*, 8*, 6
Military Press - - - -Three Sets of: 10*, 6, 4
Stiff-Arm Pushdown - - - -Three Sets of: 10*, 8, 8
Triceps:
Triceps Pressdowns - - - -Three Sets of: 25*, 12, 10
Skull Crushers - - - -Three Sets of: 10*, 6, 4
Tricep Extensions - - - -Three Sets of: 12, 10, 10
comments on day 1: do dips instead of stiff arms push downs and drop one tricep exercise,and do up right rows and shrugs here instead of back day
Tuesday
Back:
Romanian Deadlifts - - - -Three Sets of: 10*, 8*, 6
Seated Rows - - - -Three Sets of: 12*, 10*, 8
Upright Rows - - - -Three Sets of: 12*, 10*, 8
Traps:
Weighted Shrugs - - - -Three Sets of: 12-15*, 10*, 6
Behind-Back Weighted Shrugs - - - -Three Sets of: 12*, 8, 8
comments on day 2 :do uprights and shrugs on shoulders day and do bb bent over rows and [pull ups or pull downs (better pull ups)] wide and close grip...
Wednesday
Legs:
Leg Extensions - - - -Three Sets of: 25*, 15*, 12*
Romanian Deadlifts- - - -Three Sets of: 15*, 12*, 10
Squats - - - -Four Sets of: 12*, 10*, 6, 4
Leg Extensions - - - -Three Sets of: 8, 8, 8
Leg Curls - - - -Three Sets of: 12*, 10, 10
Calf Raises - - - -Four Sets of: 15*, 10, 10, 10
comments on day 3 : if this is not a mistake and u really do extensions 2 times ..just do 3-4 sets .....
Friday
Chest:
Incline Bench Press - - - -Three Sets of: 15*, 10, 8
Flat Bench Press - - - -Three Sets of: 12*, 8, 6
D. Bell Flyes - - - -Three Sets of: 12*, 8, 6
Biceps:
Preacher Curls - - - -Four Sets of: 15*, 12, 10, 8
Standing Curls - - - -Three Sets of: 12, 8, 6
comments on day 4 : dips again here with chest....

Originally Posted by kenwood

Clean & Press - - - -Three Sets of: 12*, 8*, 6 is not a shoulder exercise