Monday: Back/Abs
Pull Ups 3 x 10
Barbell Rows 3 x 10
Wide Grip Lat Pulldowns 3 x 10
One-Arm Dumbbell Rows 3 x 12
Seated Cable Rows 3 x 12
Hyperextensions 4 x 20
Bicycle Crunch 1 x 40
Vertical Leg Crunch 1 x 40
Knee Tucks 1 x 40
Plank Ups 1 x 40
Cable Crunches 1 x 20
Tuesday: Shoulders/Abs
Upright Rows 3 x 10
Dumbbell Shoulder Press 4 x 12
Side Lateral Raises 3 x 15
Barbell Shoulder Press 3 x 15
Bent-Over Lateral Raises 3 x 18
Bicycle Crunch 1 x 40
Vertical Leg Crunch 1 x 40
Knee Tucks 1 x 40
Plank Ups 1 x 40
Cable Crunches 1 x 20
Wednesday: Arms/Abs
Dips 3 x 10
Dumbbell Curls 3 x 12
Dumbbell Kickbacks 3 x 12
Hammer Curls 3 x 15
One-Arm Overhead Extensions 3 x 12
Standing Barbell Curls 21s
Bicycle Crunch 1 x 40
Vertical Leg Crunch 1 x 40
Knee Tucks 1 x 40
Plank Ups 1 x 40
Cable Crunches 1 x 20
Thursday: Legs/Abs
Thigh Abductor 4 x 20
Squats 4 x 12
Inner Thigh Abductor 3 x 30 Superset
Outer Thigh Abductor 3 x 30
Lunges 4 x 20
Romanian Deadlifts 4 x 20
Calf Raises 4 x 20
Bicycle Crunch 1 x 40
Vertical Leg Crunch 1 x 40
Knee Tucks 1 x 40
Plank Ups 1 x 40
Cable Crunches 1 x 20
Friday: Cardio
HIIT
Saturday: Rest
Recovery
Sunday: Rest
