Monday
(45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps
Chest Bench Press (warm up) 1 set 15 reps
Bench Press (superset w/flys) 4 sets 10, 8, 8, 6 reps
Dumbbell Fly 4 sets 10, 8, 8, 6 reps
Incline Press 4 sets 10, 8, 8, 6 reps
Dumbbell Incline Fly 4 sets 10, 8, 8, 6 reps
Decline Bench Press 4 sets 10, 8, 8, 6 reps
Dumbbell Decline Fly 4 sets 10, 8, 8, 6 reps
Machine Flys 2 sets 15-20 reps
Triceps Dips Behind Back 5 sets 10 reps
Triceps Pushdowns 4 sets 8-10 reps
Rope Extensions 4 sets 8-10 reps
Skull Crushers 3 sets 10-12 reps
Tuesday (45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps
Back Deadlift (warm up) 1 set 15 reps
Deadlift (superset w/cable rows) 4 sets 10, 8, 8, 6 reps
Cable Rows 4 sets 10, 8, 8, 6 reps
Lat Pull Downs (to front) 4 sets 10, 8, 8, 6 reps
T-Bar Rows 4 sets 10, 8, 8, 6 reps
T-Bar Rows (negatives) 4 sets 10 reps
Biceps Preacher Barbell Curls
(wide grip) 3 sets 10, 8, 8 reps
Preacher Barbell Curls
(close grip) 3sets 10, 8, 8 reps
Incline Dumbbell Curls 3 sets 10, 8, 8 reps
Concentrated Curls 2 sets 10-12 reps
Wednesday Day Off
Thursday (45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps
Quads/Hams Squats (warm-up) 1 set 15 reps
Squats 5 sets 10, 8, 8, 6, 6 reps
Leg Press 4 sets 10, 8, 8, 6 reps
Leg Extension 5 sets 10, 8, 8, 6, 6 reps
Leg Curls 5 sets 8, 8, 6, 6, 4 reps
Barbell Lunges 4 sets 8, 8, 6, 6 reps
Friday (45-60 minutes of some type of cardio before workout)
Body Part Exercise Sets Reps
Abdominals Crunches 4 sets 25-30 reps
Hanging Leg Raises 4 sets 25-30 reps
Standing Bent-Over Twists 2 sets 50 reps
Shoulders Military Shoulder Press (to front) 1 set 15 reps
Military Press (to front) 4 sets 10, 8, 8, 6 reps
Barbell Upright Rows 4 sets 10, 8, 8, 6 reps
Side Dumbbell Lateral Raises 4 sets 10, 8, 8, 6 reps
Seated Bent-Over
Dumbbell Laterals 3 sets 10, 8, 8 reps
Calves Standing Calf Raises (warm-up) 1 set 15 reps
Standing Calf Raises (Toes In) 3 sets 10 reps
Standing Calf Raises (Toes Out) 3 sets 10 reps
Seated Calf Raises 3 sets 10, 8, 8 reps
Saturday Day Off
Sunday Day Off
thanks
