[Cornish_Celt]

Note: This is a sample template. Feel free to "swap" in any appropriate (and favorite) exercises.

Chest and Triceps
Chest
Bench Press - Power 2-4 x 3 to 5
Incline Bench Press - Muscle 2-3 x 6 to 12
Dumbbell Bench Press - Muscle 2-3 x 6 to 12
Dumbbell Flys - Burn 1 x 40
Triceps
Closegrip Bench Press - Power 2 x 3 to 5
Seated French Press - Muscle 2 x 6 to 12
Cable Tricep Extension - Burn 1 x40


Back and Traps
Back
Barbell Rows - Power 2-4 x 3 to 5
Dumbbell Rows - Muscle 2-3 x 6 to 12
Lat Pull Down - Muscle 2-3 x 6 to 12
Seated Cable Row - Burn 1 x 40
Traps
Power Barbell Shrugs - Power 2 x 3 to 5
Dumbbell Shrugs - Muscle 2 x 6 to 12
Power Barbell Shrugs - Burn 1 x 40

Quads and Calves
Quads
Squat - Power 2-4 x 3 to 5
Leg Press - Muscle 2-3 x 6 to 12
Front Squat - Muscle 2-3 x 6 to 12
Leg Press - Burn 1 x 40

Calves
Seated Calf Raise - Muscle 2 x 10 to 15
45 Degree Calf Raise - Burn 2 x 40

Shoulders and Biceps
Shoulders
Seated Barbell Press - Power 2-4 x 3 to 5
Seated Arnold Press - Muscle 2-3 x 6 to 12
Barbell Front Raise - Muscle 2 x 6 to 12
Dumbbell Lateral Raise - Burn 1 x 40
Biceps
Pinwheel Curls - Power 2 x 3 to 5
Standing Barbell Curl - Muscle 2-3 x 6 to 12
Cable Preacher Curl - Burn 1-2 x 40

Deadlift and Hamstrings
Deadlift - Power 2-4 x 3 to 5
Romanian Deadlift - Muscle 3-4 x 6 to 12
Leg Curl - Muscle 3-4 x 6 to 12
Leg Curl - Burn 1 x 40

Good luck and enjoy the pain!