Monday: Chest/Shoulders/Triceps
Dumbbell Chest Press 4 x 5-10
Machine Chest Press 3 x 5-10
Machine Lateral Raise 3 x 5-10
Cable Pressdown 3 x 5-10
Tricep Machine 3 x 5-10
Dip Machine 3 x 5-10
Tuesday: Quads/Abs
Leg Press 4 x 5-10
Leg Extension 3 x 5-10
Hip Abduction 3 x 5-10
Ab Machine Circuit 3 x Failure
Reverse Crunches 3 x Failure
Wednesday: Back/Biceps
Machine Rows 4 x 5-10
Machine Pullovers 4 x 5-10
Machine Pulldowns 3 x 5-10
Dumbbell Curls 3 x 5-10
Machine Curls 3 x 5-10
Thursday: Hamstrings/Calves
Stiff Legged Deadlifts 4 x 5-10
Hip Extension 3 x 5-10
Machine Hip Adduction 3 x 5-10
Lying Leg Curl 3 x 5-10
Seated Leg Curl 3 x 5-10
Machine Calf Raise 3 x Failure
Standing Calf Raise 3 x Failure
Friday: Chest/Shoulders/Triceps
Dumbbell Chest Press 4 x 5-10
Machine Chest Press 3 x 5-10
Machine Lateral Raise 3 x 5-10
Cable Pressdown 3 x 5-10
Tricep Machine 3 x 5-10
Dip Machine 3 x 5-10
Saturday: Quads/Abs
Leg Press 4 x 5-10
Leg Extension 3 x 5-10
Hip Abduction 3 x 5-10
Ab Machine Circuit 3 x Failure
Reverse Crunches 3 x Failure
Sunday: Back/Biceps
Machine Rows 4 x 5-10
Machine Pullovers 4 x 5-10
Machine Pulldowns 3 x 5-10
Dumbbell Curls 3 x 5-10
