Should be superseted with opposing Muscle groups.  Add 30 second rest between Super sets.  All exercises should be performed in an UPR sequence (light to heavy) starting with lighter weight going to heaver weight with each set.

DAY 1                                              DAY 1                                             

Chest 28 SETS                               TRICEPS 16 SETS

8 Sets Bench      UTR       ----        4 Tricep push downs            UTR

8 Sets Incline db presses ----         4 Sets lying tricep extensions

8 Sets lying bench fly’s   ----         4 set’s overhead extensions

4 sets incline flys               ----        4 sets Tricep pushdown machine

Aerobics 30 Minutes per Day Heart rate should remain 85 BPM

Back 16 Sets                                  Biceps14 Sets

Day 2                  UTR                    Day 2         UTR

6 Sets front pull-ups             ----   4 Sets Bicep Curls

4 Sets cybex machine Rows----   4 Sets seated Bicep Curls

2 Sets One Arm Dumbbell  ----   4 Sets Concentration Curls

4 sets hyperextensions         ----   2 Sets Cable Curls (optional)

Abs should be superseted Crunches and Leg raises with oblique

On the cable Machines until tired.