Monday: Lower Body
Squats 5 x 6-8
Dumbbell Lunges 3 x 20
Straight Leg Deadlifts 4 x 10-12
Barbell Good Mornings 4 x 10-12
Leg Curl 4 x 10-12
Tuesday: Arms/Abs
Dumbbell Curl 3 x 10
Hammer Curl 3 x 10
Skull Crusher 3 x 10
Tricep Pushdown 3 x 10
Dips 3 x Failure
Russian Twists 3 x 20
Cable Chops 3 x 15
Wednesday: Lower Body
Cable Kickbacks 4 x 15
Hip Thrust 3 x 15
Box Jump 4 x 10
Step Up 3 x 10
Adduction Machine 3 x 15
Standing Calf Raise 3 x 20
Thursday: Shoulders/Back/Abs
Dumbbell Shoulder Press 3 x 10
Dumbbell Front Raise 3 x 10
Pull-Ups 3 x Failure
Cable Pullover 3 x 10
Seated Cable Row 3 x 12
Weighted Decline Crunches 4 x 15
Hanging Leg Raise 4 x 15
Friday: Lower Body
Squats 5 x 8
Deadlifts 4 x 8
Leg Press 4 x 12
Leg Extension 3 x 12
Barbell Lunges 3 x 20
Abduction Machine 3 x 15
Saturday: Cardio
20 Minutes Stairmaster
15 Minutes Treadmill
Sunday: Rest
