MONDAY & THURSDAY Exercise Seated Dumbbell Presses Dumbbell Side Lateral Raises Bent-Over Dumbbell Laterals Pull-Ups

Seated Cable Rows One-Arm Dumbbell Rows Leg Raises Hanging Leg Raises TUESDAY & FRIDAY Exercise Leg Extension Barbell Squats Lying Leg Curls Standing Calf Raises Flat Bench Dumbbell Flyes Incline Barbell Bench Press Push Ups WEDNESDAY & SATURDAY Exercise Leg Raises Hanging Leg Raises Tricep Bench Dips Tricep Pressdowns Dumbbell Kick Backs Standing Barbell Curls Standing Dumbell Curls Reverse Barbell Curls SUNDAY REST DAY Sets and Reps 3 sets of 12-15 reps 3 sets of 12-15 reps 3 sets of 10-12 reps 3 sets of 10-12 reps 2 sets of 10-12 reps 3 sets of 10-12 reps 2 sets of 10-12 reps 3 sets of 10-12 reps Muscle Group Abs Abs Triceps Triceps Triceps Biceps Biceps Biceps Difficulty Medium Medium Low Low Low Low Low Low Sets and Reps 3 sets of 10-12 reps 3 sets of 10-12 reps 2 sets of 10-12 reps 3 sets of 12-15 reps 3 sets of 10-12 reps 3 sets of 10-12 reps 2 sets of 10-12 reps Muscle Group Legs / Quadriceps Legs / Quadriceps Legs / Hamstrings Legs / Hamstrings Chest Chest Chest Difficulty Low High Low Low Low Medium Low Sets and Reps 3 sets of 10-12 reps 3 sets of 10-12 reps 2 sets of 10-12 reps 2 sets of 10-12 reps 3 sets of 10-12 reps 2 sets of 10-12 reps 3 sets of 12-15 reps 3 sets of 12-15 reps Muscle Group Shoulders Shoulders Shoulders Back Back Back Abs Abs Difficulty Low Medium Low Medium Medium Medium Medium Medium