Full Body Workout Program (7 Days AM+PM)

MONDAY

AM: 
Fasted Cardio: Treadmill - 45mins

PM: 
Legs

Barbell Squats: 10 reps x 10 sets

Leg Press (Wide foot position): 10 reps (Superset)
Barbell Walking Lunges: 20 steps x 5 sets

Stiff Leg Dead Lifts: 12 reps (Superset)
Lying Hamstring Curl: 15 reps x 5 sets

Leg Extension: 15 reps (superset)
Jump Squats: 20 reps x 5 sets

TUESDAY

AM: 
Fasted Cardio: Bike – 45mins

PM: 
Shoulders & Calves

Seated Shoulder Press Machine: 10 reps x 5 Sets
Single Arm Dumbbell Arnold Press: 10 reps each arm (Dropset) x 5 sets

Standing Cable Shoulder Press: 10 reps (Superset)
Narrow Pushups: 10 reps x 5 sets

Dumbbell Lateral Raise (Dropset): 10 reps (Superset)
Cable Front Raise: 10 - 15 reps x 5 sets

Rear Delt Machine: 15 reps (Dropset) (Superset)
Seated Calf Raise Machine: 30 - 50 reps x 5 sets

WEDNESDAY

AM: 
Fasted Cardio: Bike – 45mins

PM: 
Core + Bikram (90mins)

THURSDAY

AM: 
Abs 15 mins and Cardio: Bike – 30mins

PM: 
Arms (Triceps/Biceps)

Dips (Progressive Overload/Add weight on chain): 10 reps x 5 sets

Skull Crushers: 10 - 12 reps (Superset)
Close Grip Bench: 15 reps x 5 sets

Cable Tricep Push Down: 15 reps (Superset)
Tricep Rope Flare: 25 reps x 5 sets

Barbell Bicep Curl: 10 reps (Superset)
Cable Rope Bicep Curl: 15 reps x 5 sets

FRIDAY

AM: 
Fasted Cardio: Bike – 45mins

PM: 
Back + Chest Circuit

Bent over T-Bar Row: 10 reps
Close Grip Chins: 10 reps
Seated Row: 15 reps
Underarm Grip Lat Pull Down: 10 reps
Incline Chest Press Machine: 10 reps
Cable Cross Overs: 15 Reps
Push Ups: 10 Reps
Rest 45 Seconds | Repeat 5 Times

SATURDAY

AM: 
Abs 15 mins and Cardio: Incline Treadmill – 30mins

PM: 
Rest

SATURDAY 

Rest