Monday: Chest and Triceps
Chest:
1. Incline dumbbell press - 4 sets of 15, 12, 10, 8 reps.
2. Flatbench barbell press - 4 sets of 12, 10, 10, 8 reps.
3. Incline dumbbell flies - 3 sets of 12, 10, 8 reps.
4. Cable crossovers - 2 sets of 15, 12 reps.
Triceps:
1. Pushdowns - 4 sets of 15, 12, 10, 8 reps.
2. Bent-over cable extensions using a rope - 3 sets of 15, 12, 10
reps.
3. Dumbbell kickbacks - 3 sets of 15, 12, 10 reps.
Tuesday: Back and Biceps
Back : 1. Lat machine pulldowns to the front - 4 sets of 15, 12, 10, 8 reps.
2. Close grip pulldowns to the front - 4 sets of 15, 12, 10, 8 reps.
3. Seated cable rows - 4 sets of 15, 12, 10, 8 reps.
4. Hyper-extensions - 3 sets of 18, 18, 18 reps.
Biceps: 1. Incline dumbbell curls - 4 sets of 15, 12, 12, 10 reps.
2. Standing barbell curls - 4 sets of 15, 10, 8, 6 reps.
Wednesday: Cardio and Abs
Cardio: 1. 30-45 min. of bike, treadmill or Stairmaster.
Abs: 1. Crunches - 3 sets of 50, 50, 50 reps.
2. Leg raises - 3 sets of 25, 20, 20 reps.
Thursday: Legs
1. Squats - 5 sets of 15, 15, 12, 10, 8 reps.
2. Leg extensions - 4 sets of 15, 12, 12, 10 reps.
3. Lunges - 4 sets of 15, 12, 10, 10 reps.
4. Leg curls for hamstrings - 4 sets of 15, 12, 12, 10 reps.
5. Standing calf raises - 4 sets of 18, 18, 15, 12 reps.
Friday: Shoulders/Biceps
Shoulders: 1. (Military) barbell press behind the neck - 4 sets of 15, 12, 10, 8 reps.
2. Standing side laterals - 4 sets of 15, 12, 12, 10 reps.
3. Upright rows with barbell - 3 sets of 12, 12, 10 reps.
4. Seated bent over dumbbell laterals - 4 sets of 15, 15, 12, 12 reps.
Biceps or triceps superset:
2. Seated dumbbell extension superset with dumbbell hammer curls -3 sets of 15, 12, 2, 10 reps
Saturday : Running
