Monday: Shoulders/Calves
Shoulder Press 6×10-12 (Superset)
Lateral Raises 6×10-12 (Superset)
Push Ups 6×10-12 (Superset)
Upright Rows 6×10-12 (Superset)
Bent Over Rear Delt Fly 6x 8-10 (Superset)
Seated Calves 6×10
Tuesday: Legs
Walking Lunges holding 25 lbs. plates 4×20 (Superset)
Squats 6×10 (Superset)
Leg Press 4×12 (Superset)
Leg Curls 6×10-12 (Superset)
Leg Extensions 6×10-12 (Superset)
Wednesday: Back
Pull Ups 4×6-8
Pull Downs (wide grip) 6×8-10 (Superset)
Seated Rows 6×8-10 (Superset)
One Arm Dumbbell Rows 6×10 (Superset)
Reverse Fly’s 6×10 (Superset)
Thursday: Chest
Incline Dumbbell Press 6×8
Flat Bench Press 6×8 (Superset)
Push Ups 6×8 (Superset)
Cable Crossovers 6×10
Friday: Arms/Abs
Cable Push Downs 6×10 (Superset)
Straight Barbell Curls 6×10 (Superset)
Overhead Tricep Extension 6×10
Hammer Curls 6×10 (Dropset)
Heavy Abs 6×10 (Dropset)
Saturday: Cardio/Abs
HIIT Intervals
30 minutes various Ab exercises (High reps)
Sunday: Rest day