Monday: Chest/Triceps

Incline Dumbbell Press 3 x 8-12

Incline Flyes 3 x 8-12
Flat Dumbbell Press 3 x 8-12
Dips 2 x 8-12
Triceps Pushdown 3 x 8-12
Optional: Reverse Triceps Pushdown 2 x 8-12
Optional: Cardio 10 to 15 minutes (After workout)

Tuesday: Quads/Hamstrings/Calves

Elliptical 5 to 10 minutes (warmup)

Bicycle 5 minutes (warmup)
Squats 3 x 8-12
Seated Leg Curls 3 x 8-12
Walking Lunges 2 x 8-12 (Each Leg)
Straight Leg Dumbbell Deadlift 2 x 8-12
Seated Leg Extensions 2 x 8-12
Standing Calf Raises 3 x 12-15

Wednesday: Abs

Cardio 35 to 45 minutes
Decline Crunch 3 x 20-25
Machine Crunches 3 x 20-25
Hanging Leg Raise 3 x 20-25
Bicycle Crunches 2 x 20 (Each leg)
Optional: Cardio 10 to 15 minutes (After workout)

Thursday: Back/Biceps

Lat Pulldowns 3 x 8-12

Barbell/Dumbbell Rows 3 x 8-12
Seated Row 3 x 8-12
Preacher Curls 3 x 8-12
Incline Dumbbell Curls 3 x 8-12
Optional: Pull ups 3 x 10
Optional: Cardio 10 to 15 minutes (After workout)

Friday: Delts/Traps

Dumbbell Military Press 3 x 8-12

Dumbbell Front Lateral Raise 3 x 8-12 (Each Arm)
Dumbbell Side Lateral Raise 3 x 8-12
Shrugs 3 x 8-12
Optional: Cable Rear Delt Row 3 x 8-12
Optional: Cardio 10 to 15 minutes (After workout)

Saturday: Cardio 35 to 45 minutes

Sunday: Rest