Monday: Chest/Triceps
Cable Triceps Press Downs 3×12
Triceps Rope Extensions 3×12
Lying Z Bar Tricep Extensions 3×12 (superset with)
Close Grip Bench Press 3×12
Flat Bench Press 3×12
45 Incline Dumbbell Press 3×12
Cable Cross Overs 3×12
Swiss Ball Dumbbell fly’s 3×12
Tuesday: Back/Biceps
Close Grip Pulldowns 3×12
Wide Grip Chin Ups 3×12
Seated Rows 3×12
One Arm Bent Over Rows 3×12
Standing Alternating Bicep Curls 3×10
EZ Bar Preacher Bench Curls 3×12
Incline Dumbbell Curls 3×12
Cable Lying Straight Bar Curls 3×12 (superset with)
Standing Hammer Curls very slow 3×12
Wednesday: Off
Rest day
Thursday: Legs
Barbell Front Squats 3×12
Lunges 3×12
Bulgarian Squats 3×12
Legs Curls 3×12
Good Mornings 3×12
Stiff Leg Deadlifts 3×12
Friday: Shoulders/Abs
Seated Dumbbell Shoulder Press 3×15
Anterior Cable Raises 3×15
Arnie Dumbbell Presses 3×15
Seated Smith Machine Shoulder Presses 3×15
Leg Lifts 3×15
Crunches 3×15
Medicine Ball Oblique Twists 3×15
Hanging Leg Lifts 3×15
Saturday: Off
Rest day
Sunday: Plyometrics/Cardio
Plyometrics 45mins
Beach Sand Runs
Hill Climbs