Derek Program H 2011

	A	B	C	D	E	F	G
1
2
3	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
4
5	am	am	am	am	am	am	am
6
7	Weighted Pull Ups	Shoulder Press	Squat		Deadlift	Arnold Press	Box Jumps
8	Close Lat Pulldown	Upright Row	Leg Press		Cable Row	Band Smith MP	DB Lunges
9	Cybex Pulldown	Seated Laterals	Step Ups	Swim	DB Row	Shrugs	Prone Leg Curl
10	Barbell Row	DB Rear Laterals	Leg Extension		T Bar Row	Lying Laterals	Seated Leg Curl
11	Cross Body Cable Curl				Scott Curl		RDL
12
13	Bench Tucks	Rocking Chairs			Side Hip Lifts	Plank
14	Bar Twists	Russian Twists
15
16	pm	pm	pm	pm	pm	pm	pm
17
18	Band Rack Inc Bench	DB Curl	Smith Calf Press		Bench Press	Preacher Curl	Smith Calf Press
19	DB Incline Bench	Skull Crushers	Seated Calf Press		Clapper Pushups	Incline Curl	Seated Calf Press
20	Guillotine Press	Barbell Band Curl	Leg Press Calf FST7	Foam Roll	Smith Decline Press	Hammer Curl	Leg Press Calf FST7
21	Band DB Inc Fly	St. Arm Pulldown			DB Pullover	DB Extension
22	Cable Pushdown	Concentration Curls			Pec Deck	Bench Dips
23
24	Crunches, feet up	Incline Leg Lifts	Bicycle Crunches		Seated Calf Press	Side Hip Lifts	Slant Oblique Twists
25	Twist Crunches