5 Day Full Body Workout

Monday: Legs/ Abs

Legs

Machine Leg Press - 3 sets, 10 - 12 reps

Front Squats              3 sets, 10 - 12 reps

Walking  Lunges       3 sets, 10 - 12 reps

Lying Leg Curls      3 sets, 10 - 12 reps

Calf Raises             3 sets, 10 - 15 reps

Abs 

Flutter kicks                3 sets, 15 - 20 reps

Leg Raises                  3 sets, 15 - 20 reps

Cable Rope Crunch    3 sets, 15 - 20 reps

Air Bike Crunch         3 sets, 15 - 20 reps

Tuesday: Chest

Barbell Bench Press      3 sets, 10 - 12 reps

Incline Dumbbell Press   3 sets, 10 - 12 reps

Dumbbell Flyes                    3 sets, 10 - 12 reps

Press Ups                        3 sets, 90 second rest

Wednesday: Back 

Bent Over Barbell Rows     3 sets, 10 - 12 reps

One Arm Dumbbell Rows  3 sets, 10 - 12 reps

Lat pull Downs                 3 sets, 10 - 12 reps

Seated Cable Rows          3 sets, 10 - 12 reps

Thursday: Rest

Friday: shoulders/ Abs

Shoulders

Seated Dumbbell Press       3 sets, 10 - 12 reps

Side Lateral Raises           3 sets, 10 - 12 reps

Front Lateral Raises        3 sets, 10 - 12 reps

Bent Over Raises            3 sets, 10 - 12 reps

Abs

Medicine ball v ups           3 sets, 15 - 20 reps

swiss ball pike crunch          3 sets, 15 - 20 reps

Medicine ball climbers       3 sets, 15 - 20 reps

Leg Raises                  3 sets, 15 - 20 reps  

Saturday: Biceps/ Triceps

Barbell Curls                     3 sets, 10 - 12 reps

Incline Dumbbell Curls     3 sets, 10 - 12 reps

Concentration Curls          3 sets, 10 - 12 reps

Standing Cable Curls        3 sets, 10 - 12 reps

Triceps

Tricep Dumbell Kickbacks    3 sets, 10 - 12 reps

Seated Tricep Extensions     3 sets, 10 - 12 reps

Lying Tricep Extensions      3 sets, 10 - 12 reps

Bench Dips                          3 sets, 90 second rest

Sunday: Rest