Monday: Legs
4×15 Leg Extensions
3 x 15 Leg curls – superset
3 x 10 Deadlifts
4 x 30 Pop Squats
4 x 15 Leg press
4 x 10 Walking weighted lunges
Tuesday: Shoulders
4 x 15,12,10,6 Shoulder press
4 x 10 Lateral raises
3 x 15 Front raises
4 x 12 Bent Over Laterals
4 x 10 Full range lateral raises
4 x 10 Reverse peck deck
Wednesday: Cardio & Abs
Thursday: Back
4 x 15 Wide Grip Pull downs – superset
4 x 10 Seated Rows
4 x 15 Dumbbell Dead Lifts
4 x 15 Reverse Grip Pull Downs – superset
4 x 10 One arm Dumbbell Rows
Friday: Arms & Abs
4×20 Bench Dips
3×15 Overhead Tricep Extension
4×12 Tricep Press Downs
4×15, 12,10,6 Preacher Curl Machine
3×6 Hammer Curls
4×12 Incline Bench bicep curls
Saturday: Chest/Shoulders
3×15 Incline Bench Chest Press – superset
3×12 Incline Bench Flies
3×10 Dumbbell Pull Overs
3×10 Walkout/Pushups – superset
3×12 Lateral Raises
3×15 Shoulder Press – superset
3×12 Front Raises
Sunday: Cardio & Abs
