Intense 5 Day Full Workout Program.

Monday: Legs

Barbell Squats 5 sets of 12-15 reps

Leg Press 5 sets of 12-15 reps
Calf Raises 5 sets of 12-15 reps
Leg Extensions 5 sets of 12-15 reps
Lying Leg Curls 5 sets of 12-15 reps
Stiff Leg Deadlifts 5 sets of 12-15 reps
Seated Calf Raises 5 sets of 12-15 reps

Tuesday: Back

Barbell Deadlifts 5 sets of 12-15 reps

Weighted Pull-ups 5 sets of 12-15 reps
One Arm DB Row 5 sets of 12-15 reps
Cable Rows 5 sets of 12-15 reps
Lat Pulldowns 5 sets of 12-15 reps
Back Hyper Extension 5 sets of 12-15 reps

Wednesday: Chest

Incline Barbell Bench Press 5 sets of 12-15 reps
Bench Press 5 sets of 12-15 reps
DB Fly’s 5 sets of 12-15 reps
DB Decline Press 5 sets of 12-15 reps
DB Close Press 5 sets of 12-15 reps

Thursday: Shoulders

Military Shoulder Press 5 sets of 12-15 reps

DB Lateral Raise 5 sets of 12-15 reps
Arnold DB Press 5 sets of 12-15 reps
DB Front Raise 5 sets of 12-15 reps
DB Posterior Raise 5 sets of 12-15 reps
DB Shrugs 5 sets of 12-15 reps

Friday: Arms

Barbell Curls 5 sets of 12-15 reps

Reverse Barbell Curls 5 sets of 12-15 reps
Close Grip Barbell Press 5 sets of 12-15 reps
DB Hammer Curls 5 sets of 12-15 reps
Cable Tricep Extensions 5 sets of 12-15 reps
Preacher Ez Bar Curl 5 sets of 12-15 reps
Body Weight Dips 5 sets