Chest:

• Bench Press 2 sets of 5-7 reps, +2 forced
• Incline Bench Press 2 sets of 5-7 reps, +2 forced
• Dumbbell Fly’s 1-2 sets of 6-8 reps, +2 forced
      Every 5th & 6th week add one set of Bench Presses with 60% of your maximum after your heavy last heavy set for maximum reps. Go until failure.

Back:

• Dead Lifts 2 sets of 4-6 reps
• Wide Drip Chin-ups 2 sets of 6-8 reps, +2 forced
• Bent over Barbell Rows 2 sets of 5-7 reps, +2 jerking reps
• One-arm Dumbbell Rows 2 sets of 5-7 reps, +2 jerking reps
• Power Cleans 2 sets of 4-6 reps
      Every 5th & 6th week add one set of Wide or V-Bar Chins with no weight after your heavy last heavy set for maximum reps. Go until failure.

Legs:

• Squats (below parallel, preferably all the way down) 2 sets of 6-8 reps
• Leg Press 2 sets of 6-8 reps, +2 forced
• Walking Dumbbell Lunges 2 sets of 6-8 steps with each leg
• Stiff Legged Dead Lifts on a box or 45lb plates for additional extension 2 sets of 6-8 reps
• Leg Curls 2 sets of 6-8 reps, +2 forced
      Every 5th & 6th week add one set of Leg Presses with 60% of your maximum after your heavy last heavy set for maximum reps. Go until failure.

 Shoulders:

• Behind the Neck Presses 2 sets of 5-7 reps, +2 forced
• Dumbbell Shoulder Presses 1-2 sets of 5-7 reps, +2 forced
• Side Dumbbell Lateral Raises 2 sets of 5-7 reps, +2 jerking reps
• Bent Over Dumbbell Raises 2 sets of 5-7 reps, +2 jerking reps
• Barbell Shrugs 2-3 sets of 4-6 reps, +2-3 jerking reps
      Every 5th & 6th week add one set of Behind the Neck Presses with 60% of your maximum after your heavy last heavy set for maximum reps. Go until failure.

Triceps:

• Close Grip Bench Press 2 sets of 4-6 reps
• Lying Triceps Extensions (Skull Crushers) 2 sets of 5-7 reps, +2 forced reps
• Dips 1 set of 6-8 reps, +2 forced reps or remove the added weight and rep out
  Every 5th & 6th week add one set of Close Grip Bench Presses with 60% of your maximum after your heavy last heavy set for maximum reps. Go until failure.

Biceps:

• Standing Straight Barbell Curls 2 sets of 5-7 reps, +2 swinging reps
• Alternating Dumbbell Curls (Seated) 2 sets of 5-7 reps, +2 swinging reps
• Hammer Curls 2 sets of 5-7 reps, +2 swinging reps
  Every 5th & 6th week add one set of Straight Bar Curls with 60% of your maximum after your heavy last heavy set for maximum reps. Go until failure.

Calves:

• Leg Press Calf Raises 3 sets of 6-8 reps, + 6-8 half reps
• Seated Calf Raises 3 sets of 6-8 reps, + 6-8 half reps
  Every 5th & 6th week add one set of Calf Raises with 50% of your normal weight after your heavy last heavy set for maximum reps. Go until failure, doing even partial reps.

Abs:

• Crunch Machine 2 sets of 10-12 reps, 6-8 partial reps
• Roman Chair Sit Ups 2 sets of 15-20 reps (with a side ways twist for obliques)
• Leg or knee raises 2 sets of 15-20 reps

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The easiest and most simple way I have heard why a muscle grows, is this: Lets say you are chopping wood or using a hammer or doing some repetitive movement. This causes the muscle to break down. The body realizes that the muscle is breaking down, assumes it will keep happening, and thus your body will build the muscle back up or make it stronger and bigger. This is assuming your body has the proper nutrients to do this.

That said, I vary my exercises a little every so often. Swap dumbbells out for incline presses, move the grip in and out a couple of inches, change the width of your feet on squats, or point your toes in a different direction on calf raises. This throws the body off. It realizes you will bench press every week, but your body has to adjust to increased reps, weight, grip width, etc... This is a good way to "jump-start" or shock your body into something new. This will cause new muscle growth.

My workout partner also vary exercises to prevent boredom. It also shocks your muscles.

I should also mention that I like my body handling the weight and stress. I do not use straps, wraps, gloves, or belts. I do not recommend this for everyone. I just prefer it this way.

Variation:

• Chest - Vary your grip on your Bench Press (2-3 inches out) switch Incline Barbell Presses to Incline Dumbbell Presses on weeks five and six.
• Back - Switch Wide Grip Chin-Ups to V-Bar Chin-Ups on week five and six.
• Legs - Switch Walking Dumbbell Lunges to Walking Straight Bar Lunges or Straight Bar Box Steps on weeks five and six.
• Triceps - Switch Lying Triceps Extensions (Skull Crushers) to French Curls with an Ez-Bar or Dumbbell on weeks five or six.
• Biceps - Switch Hammer Curls with Reverse Curls using a Dumbbell on weeks five and six.