Workout #1

EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Bench Press - 8-10 Reps

Incline Press - 8-10 Reps
Incline Or Flat Fly - 8-10 Reps
Dips Or Decline Press - 8-12 Reps
Cablecrossover - 12 Reps
Incline Sit-ups - max Reps
Leg Raises - 15-20 Reps
Roman Chair Sit-ups - max Reps
Workout #2
EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Pull-ups/pulldown - 8-10 Reps

T-bar Row - 10 Reps
Front-pulldown - 8-10 Reps
Bent Rows - 8 Reps
Cable Row - 8-10 Reps
Deadlift - 10-12 Reps
Hyperextention - 15 Reps
Crunches - 50 Reps
Incline Sit-ups - 25 Reps
Twists - 100 per side Reps
Workout #3
EXERCISE
Barbell Curl - 6-10 Reps
Preacher Curl - 10 Reps
Dumbell Curl - 8-10 Reps
Chin-ups - max Reps
Close-grip Press - 10 Reps
Dips - max Reps
Pushdowns - 10 Reps
Bench Dips - max Reps
Reverse Pushdowns/kickbacks - 10 Reps

Set #1

Set #2

Set #3

Set #4

Set #5

Cable Crunch - 25 Reps

Twists - 100 per side Reps
Workout #4
EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Barbell Press - 10 Reps

Lateral Raise - 10-12 Reps
Bent-raises - Reps
Upright Row - 10 Reps
One Arm Side Cable Raise - 15 per side Reps
Squats - 10 Reps
Leg-extention - 10-12 Reps
Leg Press - 10 Reps
Hack-squats - 10 Reps
Leg-curls - 10-12 Reps
Workout #5
EXERCISE

Set #1

Set #2

Set #3

Set #4

Set #5

Bench Press - 10 Reps

Dips - 10-12 Reps
Front Pulldown - 10 Reps
Cable Row - 10 Reps
Dumbell Press - Reps
Lateral Raise - 8-10 Reps
Barbell Curl - 10 Reps
Pushdowns - 10 Reps
Squats - 10 Reps
Leg-extention - 10-12 Reps
Incline Sit-up - 50 Reps
Leg Raises - 15 Reps
Schedule
SUNDAY

MONDAY
Workout #1

TUESDAY
Workout #2

WEDNESDAY
Workout #3

THURSDAY
Workout #4

FRIDAY

SATURDAY
Workout #5