Muscle Size, Shape & Definition Workout

Muscle Size, Shape & Definition Workout..............

This training program is a 5-day split training - two days on 1 day, two days, 1 day off. The training is available in muscle size, definition and sound. This training was developed for advanced athletes. If you have questions about this training, ask in our forums.
Monday - chest and shoulders
Breast
Exercise Sets Reps
Decline Smith Presses 2 12
Flat Dumbbell Press 4 20
Incline Dumbbell Flying 3 errors
Shoulders
Exercise Sets Reps
Seated Dumbbell Press 1 25
Reverse EZ Bar Presses (barbell shown in the video) 1 error
Seated dumbbell side lateral parts of a failure
Workout Notes:
None.
Tuesday - Legs
Quads (2 full turns)
Exercise Sets Reps
Leg Press 4 25
Leg Curls 1 30
Leg extensions 1 30
Hamstrings
Exercise Sets Reps
Leg Curl Machine 3 errors
Workout Notes:
None.

WEDNESDAY - REST DAY
Thursday - Back, Rear Shoulders, Traps
Back
Exercise Sets Reps
Chin-ups 3 12
Deadlift 3 10
Dumbbell rows 3 10
Lat-train 3 10
Rear delts
Exercise Sets Reps
Bent over Rear Delt Cable Fly 2 25
Traps
Exercise Sets Reps
Barbell Shrugs 3 12
Seated Dumbbell Shrugs 3 12
Upright rows 3 12
Workout Notes:
None.
Friday - arms and calves
Biceps
Exercise Sets Reps
Dumbbell curls Standing 2 10
Dumbbell Curls drag (shown barbell Video) 1 20
Incline hammer curls 1 15
Triceps
Exercise Sets Reps
Close-grip benches 1 25
Triceps Push Downs 1 25
Double Arm Kickbacks 1 25
Bench Dips 1 Failure
Calves
Exercise Sets Reps
Seated calf raises 3 15
Donkey calf raises 3 15
Workout Notes:
None.

SATURDAY - REST DAY

SUNDAY - START TRAINING cycle again