Monday: Chest/Triceps

Thursday: Rest

Warm Up Push Ups 3 x 20

Flat Bench Press 3 x 12, 10, 8

Incline Bench Press 3 x 12, 10, 8

Lateral Raises 4 x 15, 15, 12, 10

Dips 312

Dumbbell Single Arm Raises 3 x 15,

Cable Pull Downs 3 x 12, 10, 8

Overhead Cable Pulls 3 x 12, 10, 8

Tuesday: Back/Biceps

Pull Ups 3 sets to failure

Lat Pulldowns 3 x 12, 10, 8

Bent Over Rows 3 x 12, 10, 8

Dumbbell Curls 3 x 12, 10, 8

Barbell Curls 3 x 12, 10, 8

Wednesday: Legs/Glutes

Recovery

Friday: Shoulders

12, 10

Dumbbell Shoulder Press 3 x 12,

10, 8

Arnold Press 3 x 15, 15, 12

Bent Over Lateral Raises 3 x 15

Saturday: Rest

Recovery

Sunday: Legs/Glutes

Straight Leg Deadlifts 4 x 15, 12,

10, 8

Squats Smith Machine or Free

Weights 6 x 15-20

Weighted Lunges 4 x 20 each leg

Sumo Deadlifts 3 x 12, 10, 8

Sumo Deadlifts 4 x 15, 12, 10, 8

Weighted Lunges 4 x 20 each leg

Swiss Ball Hamstring Curls 4 x 25

Leg Extensions 3 x 12, 10, 8

Bulgarian Split Squat 3 x 25

Lying Leg Curls 3 x 12, 10, 8

Lying Leg Curls 3 x 15