Precontest training:

Day 1
Chest/Triceps
Flat Barbell Presses 4 sets of 12,10,8,6
Incline Dumbell Presses 4 sets of 12,10,8,6
Dips 3 sets of 25
Cable Crossovers 3 sets of 25
Rope Extension 3 sets of 15
Kickbacks 3 sets of 15
Skull Crushers 3 sets of 15

Day 2
Back/Biceps
Rack Deadlifts 4 sets of 12,10,8,6
Barbell Rows 4 sets of 12,10,8,6
DB Rows 4 sets of 12,10,8,6
Barbell Curls 3 sets of 15
Concentration Curls 3 sets of 15
Hammer Curls 3 sets of 15

Day 3
Legs
Squats 4 sets of 12,10,8,6
Leg Presses 4 sets of 50
Leg Extension 4 sets of 50
Seated Leg Curl 4 sets of 50
Standing Calf Raise 4 sets of 100

Day 4
Chest/Triceps
Incline Barbell Press 4 sets of 12,10,8,6
Flat Dumbell Press 4 sets of 12,10,8,6
Flat Dumbell Flyes 4 sets of 15
Reverse Grip Triceps Extension 3 sets of 15
Kickbacks 3 sets of 15
Single Arm Extensions 3 sets of 15

Day 5
Back/Biceps
Lat Pulldowns 4 sets of 15
Cable Rows 4 sets of 15
Hyperextensions 4 sets of 15
High Cable Curls 4 sets of 15
Dumbell Curls 4 sets of 15
Reverse Grip Barbell Curls 4 sets of 15

Day 6
Legs
Front Squats 4 sets of 12,10,8,6
Leg Extensions 4 sets of 12,10,8,6
Leg Presses 4 sets of 12,10,8,6
Lying Leg Curls 4 sets of 15
Seated Calf Raises 4 sets of 100

Day 7
Rest

Cardio is performed at 60-90 min per day starting 8 weeks out
Abs are worked every night before bed