Monday: Shoulders
Shoulder press: 10-12 reps x 4 sets
Rear raises: 10-12 reps x 4 sets
Side raises: 10-12 reps x 4 sets
Front raise with cable: 10-12 reps x 4 sets
Tuesday: Legs
Leg press: 10-12 reps x 4 sets
Squats: 10-12 reps x 4 sets
Deadlift: 10-12 reps x 4 sets
Walking lunges: 10-12 reps x 4 sets
Sumo squats: 10-12 reps x 4 sets
Wednesday: Back and Chest
Wide grip pull down: 10-12 reps x 4 sets
Narrow grip pull down: 10-12 reps x 4 sets
Wide grip row: 10-12 reps x 4 sets
Narrow under hand row: 10-12 reps x 4 sets
Incline bench flys: 10-12 reps x 4 sets
Thursday: Abs, Cardio
Intervals on stepper or treadmill 45 mins
20 of each, repeat 4 times.
Basic crunches
Superset
Leg raises
Superset
Plank 1-2 mins
Friday: Legs (High Rep)
Leg press wide: 20 reps x 4 sets
Superset
Leg press narrow: 20 reps x 4 sets
Leg curl: 20 reps x 4 sets
Superset
Leg extension: 20 reps x 4 sets
Step ups: 20 reps x 4 sets
Superset
Walking lunges: 20 reps x 4 sets
Saturday: Back and Arms
Rear delts: 20 reps x 5 sets
Wide grip row: 20 reps x 5 sets
Triceps dips: 20 reps x 5 sets
Bicep curls: 20 reps x 5 sets
Sunday: Rest
