Monday
Back and Abs
Deadlifts: 4 sets x 10-4 reps
Pullups: 5 sets x 10 reps
Dumbbell Rows: 3 sets x 10 reps
T-Bar Rows: 3 sets x 10 reps
Crunches: 4 sets x 25 reps
Hanging Leg Raises: 4 sets x 10 reps

Tuesday
Arms
Barbell Curls: 4 sets x 12-6 reps
Alternating Dumbbell Curls: 3 sets x 10-6 reps
Hammer Curls: 3 sets x 12-8 reps
Pushdowns: 4 sets x 15-10 reps
Skullcrushers: 3 sets x 12-6 reps
Overhead Dumbbell Extensions: 3 sets x 12-8 reps

Wednesday
Off

Thursday
Legs
Leg Extensions: 4 sets x 20-10 reps
Barbell Squats: 5 sets x 20-8 reps
Leg Presses: 3 sets x 15-10 reps
Lying Leg Curls: 4 sets x 15-10 reps
Standing Calf Raises: 4 sets x 15-10 reps
Seated Calf Raises: 4 sets x 15-10 reps

Friday
Chest and Abs
Flat Barbell Bench Press: 4 sets x 12-4 reps
Incline Dumbbell Press: 4 sets x 12-8 reps
Flat Dumbbell Flyes: 3 sets x 15-10 reps
Rope Crunches: 4 sets x 25 reps

Saturday
Delts and Calves
Barbell Military Presses: 4 sets x 12-6 reps
Side Dumbbell Lateral Raises: 4 sets x 15-10 reps
Bent Rear Delt Dumbbell Lateral Raises: 4 sets x 15-10 reps
Dumbbell Shrugs: 4 sets x 12-8 reps
Leg Press Calf Raises: 5 sets x 20-10 reps

Sunday
Off

Titan Diet
Meal 1: 6 egg whites, 3 whole eggs
1 bowl of oatmeal w/ milk
1 piece fresh fruit
Meal 2: 2 cans tuna
1 cup rice
Meal 3: 2 cups cottage cheese w/ fresh fruit
Meal 4: 8 oz. chicken breast
1 cup rice
Meal 5: 10 oz. steak
1 large baked potato
1 salad

Titan Supplement Program
AM: Animal Pak
Mid Morning: Real Gains
Preworkout: Shock Therapy
Postworkout: Torrent
Before Bed: Real Gains