Day 1: Chest and Triceps
- Barbell bench press: 3 sets of 8-10 reps
- Dumbbell flys: 3 sets of 8-10 reps
- Tricep pushdowns: 3 sets of 8-10 reps
- Tricep dips: 3 sets of 8-10 reps
Day 2: Legs
- Squats: 3 sets of 8-10 reps
- Deadlifts: 3 sets of 8-10 reps
- Leg presses: 3 sets of 8-10 reps
- Hamstring curls: 3 sets of 8-10 reps
Day 3: Back and Biceps
- Lat pulldowns: 3 sets of 8-10 reps
- Seated cable rows: 3 sets of 8-10 reps
- Barbell bicep curls: 3 sets of 8-10 reps
- Dumbbell hammer curls: 3 sets of 8-10 reps
Day 4: Rest day
Day 5: Shoulders
- Overhead press: 3 sets of 8-10 reps
- Dumbbell lateral raises: 3 sets of 8-10 reps
- Rear delt flys: 3 sets of 8-10 reps
- Upright rows: 3 sets of 8-10 reps
Day 6: Abs and Cardio
- Sit-ups: 3 sets of 15-20 reps
- Plank: 3 sets of 30 seconds
- Bicycling or running on a treadmill: 20 minutes
Day 7: Rest day
Note: It's important to warm up before each workout, and also to cool down and stretch after each session. You should also listen to your body and adjust the weights, sets, and reps as needed. And remember to stay hydrated and get enough rest and sleep.
