Monday: Chest
Flat Bench 4×10
Incline Bench 4×10
Push Ups 4×15
Dumbbell Flat Bench Fly’s 4×10
Standing Cable Fly’s 4×10
Tuesday: Back/Abs
Pull Ups 4x 10
Pull Downs 4×10
Upright Rows 4×10
Seated Cable Rows 4×10
Hanging Leg Raises 4×10
Wednesday: Legs
Squats 5×10
Leg Press 5×10
Sumo Deadlifts 5×10
Leg Extensions 5×20
Thursday: Off
Rest day
Friday: Chest/Shoulders/Abs
Dumbbell Press 5×12
Dumbbell Shoulder Press 5×12
Decline Push Ups 5×15
Ab Cable Side Bends 8×10
Hanging Knee Side Raises 8×10
Saturday: Legs
Stiff Legged Deadlifts 4×10
Leg Curls 4×12
Walking Lunges 4×60
Leg Extensions 4×10
Squats 4x 10
Sunday: Back/Abs
Single Arm Rows 5x 10
Pull Ups 5×8
Reverse Fly’s 4×12
Leg Raises 10×10
Frontal Plank 5×15
Bent Over Rows 5×10
