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\begin{document}
\begin{center} {\bf Scott's workout} \end{center}
\begin{itemize}
%
	\item {\bf Sunday }
	\begin{itemize}
		\item Quads
			\begin{itemize}
				\item Squats ( 5 reps min/set 6 sets )  
				\item Leg Press ( 5 reps min/set 6 sets )
				\item Alternate Extensions,Hack Squats, etc
			\end{itemize}
		\item Chest 
			\begin{itemize}
				\item Bench 5 reps min, 5-6 sets)
				\item Alternate Incline Bench, Dumbells 5 reps min, 5-6 sets)
				\item Alternate (Flyes, Incline Flyes, Machine Flyes, Cables) 4 sets
			\end{itemize}
		\item Treadmill  0.5 hr
	\end{itemize}
%
	\item {\bf Monday}
	\begin{itemize}
		\item  Shoulders
			\begin{itemize}
				\item Alternate Dumbell presses/smith rack (5 rep min/ 6 sets )
				\item Alternate Laterals/(Front movement)  (8 rep min/ 3 sets )
				\item Alternate Upright rows/Front presses (8 rep min/ 3 sets)
				\item Alternate Shrugs/Rear machine presses (8 rep min/ 3-4 sets)
			\end{itemize}
		\item  Biceps
			\begin{itemize}
				\item Standing Curls ( 5 rep min/5 sets)
				\item Alternate Preacher/rotating curls ( 5 rep  min/4 sets)
				\item Alternate Conc. curls/cable curls/etc. ( 4 sets)
			\end{itemize}
		\item Treadmill  0.5 hr
	\end{itemize}
%
	\item {\bf Wenesday}
	\begin{itemize}
		\item  Deadlifts/hamstrings
			\begin{itemize}
				\item Dead Lifts (5 rep min/ 6 sets)
				\item Standing curls
				\item lying curls
			\end{itemize}
		\item  Back
			\begin{itemize}
				\item Wide grip chinups 3 sets/ 10 reps
				\item Pull downs (alt. wide/med. narrow) 4 sets/ 6-8 reps 
				\item Alt TBar/ lying T bar 4 sets, vary grip (6-8 reps ) 
				\item Rows ( 3-4 sets, 8-10 reps)
			\end{itemize}
		\item  Abs
	\end{itemize}
%
	\item {\bf Thursday}
	\begin{itemize}
		\item  Triceps 
			\begin{itemize}
				\item Presses ( 4 sets, 10 reps)
				\item Alternate Skull Crunchers,Close Grip Bench (4 sets, 6-10 reps)
				\item Alternate Rev. Skull Rev Presses, Rope ( 4 sets 8-10 reps)
			\end{itemize}
		\item  Calves 
			\begin{itemize}
				\item Standing Calf raises
				\item Seated Calf raises
			\end{itemize}
		\item Abs
		\item Treadmill 40 min 
	\end{itemize}
%
\end{itemize}
\end{document}
