By Amanda Cherrin

WEDNESDAY Shoulders

Military bar press (seated)

• Three sets of 10 (165 pounds)

Military dumbbell press (seated)

• Three sets of 10 (70 pounds)

• Ten sets. Varying weight, varying reps. "I start at about 50 pounds, go up in five-pound increments to about 75, then work down in five-pound increments"

Lateral deltoid raises (dumbbells) Standing, hold weight at waist and, with elbows slightly bent, raise to shoulder height

• Three sets of 10 (30 pounds), or three drop-down (no rest) sets of 10 at 25, 20 and 15 pounds

Shoulder shrugs

• Three sets of 12 (90-100 pound dumbbells)

Chin-ups (shoulder-width grip)

• Three sets of 10

THURSDAY Back

"I use machines, pulling to my chest at different angles."

Rows

• Three sets of 10 (75 pounds)

Cable pull-downs (using a bar)

• Three sets of 10. (At number 12, the full stack, on the machine)

SATURDAY Arms

Triceps

Close grip bench (with bar)

• Three sets of 10 reps (190 pounds)

Triceps curls

Lying on back, hold curlbar with a close grip, arms overhead; lower weight behind head

• Three sets of 10 (90 pounds)

"Then I do a variety of tricep curls at the cable machine [full stack]."

Biceps

Bar curls

• Three sets of 10 reps (80 pounds)

Dumbbell curls

• Three sets of 10 (40 pounds)

Machine curls or hammer curls

• Three sets of 10 (35 pounds)

Concentration curls

• Three sets of 10 (25 pounds)

"On some days I will superset the arm workout, alternating between a biceps and triceps lift with no rest in between"

Issue date: January 16, 2006