Day 1: Chest/Abs
Chest:
Bench press
Incline dumbbell press
Decline dumbbell fly
Dips
Abs:
Barbell rollout
Barbell russian twist
Swiss ball crunch
Flutter kicks
Day 2: Legs/Abs
Day 2: Legs/Abs
Legs:
Barbell squats
Hack squats
Leg press machine
Leg extension machine
Hamstring curls
Calf raises
Abs:
Leg raises
Medicine ball mountain climbers
Plank
V-ups
Day 3: Shoulders.
Seated dumbbell press
Seated Arnold press
Seated side lateral raise
Incline bench dumbbell front raise
Incline bench rear delt row
Day 4: Back
Pull-ups
Wide grip lat pull-downs
V-bar lat pull-downs
Barbell bent over rows
Dumbbell rows
Hyperextensions
Day 5: Arms
Double arm dumbbell curls
EZ bar curls
Preacher curl machine
Triceps rope pushdowns
Overhead triceps rope extensions
Skull crushers
Day 6: Cardio
(1) Treadmill, running: Sprints, 1 set, 15 secs
(2) Treadmill, walking: Slow pace, 1 set, 45 secs
12 rounds
Day 7: Rest
