Monday: Chest/ Back
Flat dumbell press: 4 sets 12 reps
Flat bench dumbell flies: 4 sets 12 reps
Chinups: 4×15
Deadlift: 5×5
Wide grip barbell rows overhand grip: 5×12
Narrow grip cable rows: 5×16
Abs: 4 sets of 3 part Ab Medley (20 reps each exercise)
Tuesday: Shoulders
Dumbell lateral raise: 4×15
Dumbell shoulder press: 4×12
Straight bar front raise: 4×12
Rear delt machine flies: 4×12
Abs: 4 x20 Ab wheel, 4 x 25 decline sit ups
Wednesday: Legs
Leg extensions: 5×15
Barbell squat: 8×12
Leg press: 5×16
Straight leg deadlift: 5×8
Weighted walking lunge: 5 sets by 30 feet
Standing calf raise 4×20, Seated calf raise 4×20
Thursday: Arms
Straight bar curls 8×12
Heavy Hammmer curls 4×12
Preacher curls 4×12
Rope curls 4×20
Lying skull crushers 4×12
Close grip bench press 4×12
Tricep pushdown 4xfailure (no less than 15)
Abs: 4×20 Hanging Leg raises, 3 Planks until failure
Friday: Chest/ Back
Incline bench press: 15/15 (warmup sets) then 4 sets 12 reps
Incline dumnbell press: 4 sets 12 reps
Incline bench dumbell chest flies: 4 sets 12 reps
Flat bench press: 3 sets 25 reps
Deadlift 5×5
Barbell rows underhand grip: 5×12
Wide grip pulldowns: 5×16
Abs: 4 sets of 3 part ab medley (20 reps per exercise
Saturday: Legs
Leg extesions: 5×20
Barbell squat: 10×10
Barbell bench stepups: 4×12 each leg
Straight leg deadlifs 4×8 (heavy)
Donkey calf raise 5xfailure (no less than 15)
Abs: 4×25 russian twists, 4×20 rope crunches
Sunday: Arms
Straight bar curls 8×12
Heavy Hammmer curls 4×12
Preacher curls 4×12
Rope curls 4×20
Lying skull crushers 4×12
Close grip bench press 4×12
Tricep pushdown 4xfailure (no less than 15)
Abs: 4×20 ab wheel, 4×25 decline sit ups
