Build power, muscle size and burn some fat

This workout is designed to build power, muscle size and burn some fat. It uses a diferrent type of rep range for each exercise to achieve this. Here you can see how the number of reps effect your muscle
http://mass-strength.blogspot.co.uk/p/rep-range.html



Day 1 - Chest and Triceps          Day 6 - Deadlift and Hamstrings

Day 2 - Back and Traps              Day 7 - OFF

Day 3 - Quads and Calves

Day 4 - OFF

Day 5 - Shoulders and Biceps

Chest and Triceps
Chest
Exercise	Sets	Reps
Bench Press - Power	2-4	3 to 5
Incline Bench Press  - Muscle	2-3	6 to 12
Dumbbell Bench Press - Muscle	2-3	6 to 12
Dumbbell Flys - Burn	1	40
Triceps
Exercise	Sets	Reps
Closegrip Bench Press - Power	2	3 to 5
Seated French Press  - Muscle	2	6 to 12
Cable Tricep Extension - Burn	1	40

*Lift  heavy on your power exercise.

Back and Traps
Back
Exercise	Sets	Reps
Barbell Rows - Power	2-4	3 to 5
Dumbbell Rows  - Muscle	2-3	6 to 12
Lat Pull Down - Muscle	2-3	6 to 12
Seated Cable Row - Burn	1	40
Traps
Exercise	Sets	Reps
Power Barbell Shrugs - Power	2	3 to 5
Dumbbell Shrugs  - Muscle	2	6 to 12
Power Barbell Shrugs - Burn	1	40

*Lift  heavy on your power exercise.

Quads and Calves
Quads
Exercise	Sets	Reps
Squat - Power	2-4	3 to 5
Leg Press  - Muscle	2-3	6 to 12
Front Squat - Muscle	2-3	6 to 12
Leg Press - Burn	1	40
Calves
Exercise	Sets	Reps
Seated Calf Raise - Muscle	2	10 to 15
45 Degree Calf Raise  - Burn	2	40

*Lift  heavy on your power exercise.

Shoulders and Biceps
Shoulders
Exercise	Sets	Reps
Seated Barbell Press - Power	2-4	3 to 5
Seated Arnold Press  - Muscle	2-3	6 to 12
Barbell Front Raise - Muscle	2	6 to 12
Dumbbell Lateral Raise - Burn	1	40
Biceps
Exercise	Sets	Reps
Pinwheel Curls - Power	2	3 to 5
Standing Barbell Curl  - Muscle	2-3	6 to 12
Cable Preacher Curl - Burn	1-2	40

*Lift  heavy on your power exercise.

Deadlift and Hamstrings
Deadlift and Hamstrings
Exercise	Sets	Reps
Deadlift - Power	2-4	3 to 5
Romanian Deadlift - Muscle	3-4	6 to 12
Leg Curl  - Muscle	3-4	6 to 12
Leg Curl - Burn	1	40

*Lift  heavy on your power exercise.

source: muscleandstrength