Michelangelo II • 3 Days per Week • Reid, Eric

Week 1 / Day 1 • Week 1 / Day 2 • Week 1 / Day 3
Week 2 / Day 1 • Week 2 / Day 2 • Week 2 / Day 3
Week 3 / Day 1 • Week 3 / Day 2 • Week 3 / Day 3
Week 4 / Day 1 • Week 4 / Day 2 • Week 4 / Day 3
Week 5 / Day 1 • Week 5 / Day 2 • Week 5 / Day 3
Week 6 / Day 1 • Week 6 / Day 2 • Week 6 / Day 3
Week 7 / Day 1 • Week 7 / Day 2 • Week 7 / Day 3
Week 8 / Day 1 • Week 8 / Day 2 • Week 8 / Day 3
Exercise Week 1 / Day 1 S Dur Int
Flat DB Press

WU: 10r 35w & 8r 40w

 4 14 55
Incline Dumbbell Press 3 14 50
Incline Dumbbell Fly 3 14 30
One Arm DB Extension 4 14 15
Rope Pushdown (Cable) 3 14 40
Triceps Dip Machine 3 14 120
Back Extension Machine 4 14 135
Abdominal Curl Machine 4 14 90
Cardio of Choice 1 20 0
Exercise Week 1 / Day 2 S Dur Int
Overhead DB Press

WU: 10r 25w & 8r 30w

 4 14 40
Side Dumbbell Raise 3 14 20
Bent Over DB Raise 3 14 15
Leg Press Sled 4 14 280
Leg Extensions 3 14 110
Seated Leg Curls 3 14 70
Standing Calf Raise

WU: 10r 20w & 8r 40w

 4 14 40
Back Extension Machine 4 14 135
Abdominal Curl Machine 4 14 90
Cardio of Choice 1 20 0
Exercise Week 1 / Day 3 S Dur Int
Seated Cable Pulldown

WU: 10r 70w & 8r 85w

 4 14 100
Lat Pulldown Machine 3 14 105
Seated Cable Row 3 14 100
Dumbbell Curl 4 14 25
Biceps Curl Machine 3 14 110
Hammer Curls 3 14 25
Back Extension Machine 4 14 135
Abdominal Curl Machine 4 14 90
Cardio of Choice 1 20 0
Exercise Week 2 / Day 1 S Dur Int
Flat DB Press

WU: 10r 35w & 8r 40w

 4 13 60
Incline Dumbbell Press 3 13 55
Incline Dumbbell Fly 3 15 30
One Arm DB Extension 4 13 20
Rope Pushdown (Cable) 3 15 40
Triceps Dip Machine 3 13 135
Back Extension Machine 4 13 150
Abdominal Curl Machine 4 13 105
Cardio of Choice 1 21 0
Exercise Week 2 / Day 2 S Dur Int
Overhead DB Press

WU: 10r 25w & 8r 30w

 4 13 45
Side Dumbbell Raise 3 15 20
Bent Over DB Raise 3 13 20
Leg Press Sled 4 13 320
Leg Extensions 3 13 125
Seated Leg Curls 3 13 80
Standing Calf Raise

WU: 10r 20w & 8r 40w

 4 13 60
Back Extension Machine 4 13 150
Abdominal Curl Machine 4 13 105
Cardio of Choice 1 21 0
Exercise Week 2 / Day 3 S Dur Int
Seated Cable Pulldown

WU: 10r 70w & 8r 85w

 4 13 120
Lat Pulldown Machine 3 13 120
Seated Cable Row 3 13 120
Dumbbell Curl 4 15 25
Biceps Curl Machine 3 13 125
Hammer Curls 3 13 30
Back Extension Machine 4 13 150
Abdominal Curl Machine 4 13 105
Cardio of Choice 1 21 0
Exercise Week 3 / Day 1 S Dur Int
Flat DB Press

WU: 10r 35w & 8r 40w

 4 12 70
Incline Dumbbell Press 3 12 65
Incline Dumbbell Fly 3 12 35
One Arm DB Extension 4 14 20
Rope Pushdown (Cable) 3 12 50
Triceps Dip Machine 3 12 150
Back Extension Machine 4 12 170
Abdominal Curl Machine 4 12 115
Cardio of Choice 1 22 0
Exercise Week 3 / Day 2 S Dur Int
Overhead DB Press

WU: 10r 25w & 8r 30w

 4 12 50
Side Dumbbell Raise 3 12 25
Bent Over DB Raise 3 14 20
Leg Press Sled 4 12 360
Leg Extensions 3 12 135
Seated Leg Curls 3 12 90
Standing Calf Raise

WU: 10r 20w & 8r 40w

 4 14 60
Back Extension Machine 4 12 170
Abdominal Curl Machine 4 12 115
Cardio of Choice 1 22 0
Exercise Week 3 / Day 3 S Dur Int
Seated Cable Pulldown

WU: 10r 70w & 8r 85w

 4 14 120
Lat Pulldown Machine 3 12 135
Seated Cable Row 3 12 140
Dumbbell Curl 4 12 30
Biceps Curl Machine 3 12 140
Hammer Curls 3 12 35
Back Extension Machine 4 12 170
Abdominal Curl Machine 4 12 115
Cardio of Choice 1 22 0
Exercise Week 4 / Day 1 S Dur Int
Flat DB Press

WU: 10r 35w & 8r 40w

 4 11 75
Incline Dumbbell Press 3 11 70
Incline Dumbbell Fly 3 11 40
One Arm DB Extension 4 11 25
Rope Pushdown (Cable) 3 13 50
Triceps Dip Machine 3 11 165
Back Extension Machine 4 11 185
Abdominal Curl Machine 4 11 130
Cardio of Choice 1 23 0
Exercise Week 4 / Day 2 S Dur Int
Overhead DB Press

WU: 10r 25w & 8r 30w

 4 11 60
Side Dumbbell Raise 3 13 25
Bent Over DB Raise 3 11 25
Leg Press Sled 4 11 400
Leg Extensions 3 11 150
Seated Leg Curls 3 11 100
Standing Calf Raise

WU: 10r 20w & 8r 40w

 4 15 60
Back Extension Machine 4 11 185
Abdominal Curl Machine 4 11 130
Cardio of Choice 1 23 0
Exercise Week 4 / Day 3 S Dur Int
Seated Cable Pulldown

WU: 10r 70w & 8r 85w

 4 11 140
Lat Pulldown Machine 3 11 145
Seated Cable Row 3 13 140
Dumbbell Curl 4 11 35
Biceps Curl Machine 3 11 155
Hammer Curls 3 11 40
Back Extension Machine 4 11 185
Abdominal Curl Machine 4 11 130
Cardio of Choice 1 23 0
Exercise Week 5 / Day 1 S Dur Int
Flat DB Press

WU: 10r 35w & 8r 40w

 4 10 80
Incline Dumbbell Press 3 10 75
Incline Dumbbell Fly 3 10 45
One Arm DB Extension 4 12 25
Rope Pushdown (Cable) 3 10 60
Triceps Dip Machine 3 10 180
Back Extension Machine 4 10 205
Abdominal Curl Machine 4 10 140
Cardio of Choice 1 24 0
Exercise Week 5 / Day 2 S Dur Int
Overhead DB Press

WU: 10r 25w & 8r 30w

 4 10 65
Side Dumbbell Raise 3 10 30
Bent Over DB Raise 3 12 25
Leg Press Sled 4 10 420
Leg Extensions 3 10 165
Seated Leg Curls 3 10 110
Standing Calf Raise

WU: 10r 20w & 8r 40w

 4 10 80
Back Extension Machine 4 10 205
Abdominal Curl Machine 4 10 140
Cardio of Choice 1 24 0
Exercise Week 5 / Day 3 S Dur Int
Seated Cable Pulldown

WU: 10r 70w & 8r 85w

 4 10 160
Lat Pulldown Machine 3 10 160
Seated Cable Row 3 10 160
Dumbbell Curl 4 10 40
Biceps Curl Machine 3 10 170
Hammer Curls 3 12 40
Back Extension Machine 4 10 205
Abdominal Curl Machine 4 10 140
Cardio of Choice 1 24 0
Exercise Week 6 / Day 1 S Dur Int
Flat DB Press

WU: 10r 35w & 8r 40w

 4 9 90
Incline Dumbbell Press 3 9 80
Incline Dumbbell Fly 3 11 45
One Arm DB Extension 4 13 25
Rope Pushdown (Cable) 3 11 60
Triceps Dip Machine 3 9 195
Back Extension Machine 4 9 225
Abdominal Curl Machine 4 9 150
Cardio of Choice 1 25 0
Exercise Week 6 / Day 2 S Dur Int
Overhead DB Press

WU: 10r 25w & 8r 30w

 4 9 70
Side Dumbbell Raise 3 11 30
Bent Over DB Raise 3 9 30
Leg Press Sled 4 9 460
Leg Extensions 3 9 180
Seated Leg Curls 3 9 120
Standing Calf Raise

WU: 10r 20w & 8r 40w

 4 11 80
Back Extension Machine 4 9 225
Abdominal Curl Machine 4 9 150
Cardio of Choice 1 25 0
Exercise Week 6 / Day 3 S Dur Int
Seated Cable Pulldown

WU: 10r 70w & 8r 85w

 4 9 180
Lat Pulldown Machine 3 9 175
Seated Cable Row 3 9 180
Dumbbell Curl 4 11 40
Biceps Curl Machine 3 9 185
Hammer Curls 3 9 45
Back Extension Machine 4 9 225
Abdominal Curl Machine 4 9 150
Cardio of Choice 1 25 0
Exercise Week 7 / Day 1 S Dur Int
Flat DB Press

WU: 10r 35w & 8r 40w

 4 8 95
Incline Dumbbell Press 3 8 90
Incline Dumbbell Fly 3 8 50
One Arm DB Extension 4 8 30
Rope Pushdown (Cable) 3 8 70
Triceps Dip Machine 3 8 210
Back Extension Machine 4 8 240
Abdominal Curl Machine 4 10 150
Cardio of Choice 1 26 0
Exercise Week 7 / Day 2 S Dur Int
Overhead DB Press

WU: 10r 25w & 8r 30w

 4 8 75
Side Dumbbell Raise 3 8 35
Bent Over DB Raise 3 10 30
Leg Press Sled 4 8 500
Leg Extensions 3 8 195
Seated Leg Curls 3 8 130
Standing Calf Raise

WU: 10r 20w & 8r 40w

 4 12 80
Back Extension Machine 4 8 240
Abdominal Curl Machine 4 10 150
Cardio of Choice 1 26 0
Exercise Week 7 / Day 3 S Dur Int
Seated Cable Pulldown

WU: 10r 70w & 8r 85w

 4 10 180
Lat Pulldown Machine 3 8 190
Seated Cable Row 3 8 200
Dumbbell Curl 4 8 45
Biceps Curl Machine 3 8 200
Hammer Curls 3 8 50
Back Extension Machine 4 8 240
Abdominal Curl Machine 4 10 150
Cardio of Choice 1 26 0
Exercise Week 8 / Day 1 S Dur Int
Flat DB Press

WU: 10r 35w & 8r 40w

 4 7 105
Incline Dumbbell Press 3 7 95
Incline Dumbbell Fly 3 7 55
One Arm DB Extension 4 9 30
Rope Pushdown (Cable) 3 9 70
Triceps Dip Machine 3 7 225
Back Extension Machine 4 7 250
Abdominal Curl Machine 4 11 150
Cardio of Choice 1 27 0
Exercise Week 8 / Day 2 S Dur Int
Overhead DB Press

WU: 10r 25w & 8r 30w

 4 7 80
Side Dumbbell Raise 3 9 35
Bent Over DB Raise 3 7 35
Leg Press Sled 4 7 540
Leg Extensions 3 7 205
Seated Leg Curls 3 7 140
Standing Calf Raise

WU: 10r 20w & 8r 40w

 4 7 100
Back Extension Machine 4 7 250
Abdominal Curl Machine 4 11 150
Cardio of Choice 1 27 0
Exercise Week 8 / Day 3 S Dur Int
Seated Cable Pulldown

WU: 10r 70w & 8r 85w

 4 7 200
Lat Pulldown Machine 3 7 200
Seated Cable Row 3 9 200
Dumbbell Curl 4 7 50
Biceps Curl Machine 3 7 205
Hammer Curls 3 9 50
Back Extension Machine 4 7 250
Abdominal Curl Machine 4 11 150
Cardio of Choice 1 27 0