Monday: Shoulders/Abs
Seated Dumbbell Press 3×12-15
Alternating Dumbbell Front Raises 3×12-15
Low Pulley Lateral Raises 3×12-15
Reverse Pec Deck (Rear Delts) 3×12-15
Machine Shoulder Press 3×12-15
Machine Crunches 3×20-25
Hanging Leg Raises 3×20-25
Incline Leg Raises 3×20-25
Tuesday: Biceps/Triceps
Dumbbell Curls 4×15
Barbell Curls 4×15
Machine Curls 4×15
Push Downs 4×15
Tricep Extensions 4×15
Dips 4×15
Wednesday: Legs/Calves
Leg Extensions 3×12
Squats 3×12
Leg Press 3×12
Seated Leg Press 3×12
Seated Calf Raises 3×12
Standing Calf Raises 3×12
Thursday: Back
Machine Chin Ups 3×15
Lat Pulldowns 3×15
Single Arm Dumbbell Rows 3×15
Back Extensions 3×15
Machine Torso Extensions 3×15
Friday: Chest/Abs
Incline Bench Press 3×12-15
Flat Bench Press 3×12-15
Push Ups 3×12-15
Cable Crossovers 3×12-15
Machine Pec Deck Fly’s 3×12-15
Machine Crunches 3×20-25
Hanging Leg Raises 3×20-25
Incline Leg Raises 3×20-25
Saturday: Hamstrings/Glutes
Walking Lunges (with Dumbbells) 3×15 each leg
Squats 3×12
Stiff Legged Deadlifts 3×12
Lying Leg Curls 3×12
Seated Leg Curls 3×12
Machine Hip Extensions 3×12
Abductor 3×12
Sunday: Cardio
