Monday ( Chest, Triceps)

1.Barbell Bench Press 4 sets of 9-11 reps

2.Incline Dumbbell Press 3 sets of 9-11 reps
3.Decline Smith Press 3 sets of 9-11 reps
4.Assisted Dips 3 sets 9-11 reps
5.Close Grip Barbell Bench Press 4sets of 911 reps (use smith machine if you want)
*rest 1 min in between
*30 seconds cardio during rest
Tuesday (Shoulder
1.Barbell Shoulder Press 3 sets of 9-11 reps
2.Standing Alternating dumbbell press 3 sets
of 9-11 reps
3.Ez bar Upright Row 3 sets of 9-11 reps
4.Barbell Squat 4 sets of 9-11 reps
5.Barbell Deadlift 3 sets of 9-11 reps
6.Walking Lunge 3 sets of 9-11 reps

Wednesday (Back, Traps, Biceps)

1.Bent Over Barbell Row 4 sets of 9-11 reps
2.Bent Over Dumbbell Row 3 sets of 9-11
reps
3.Seated Cable Row 3 sets of 9-11 reps
4.Barbell Shrug 4 sets of 9-11 reps
5.Barbell Curl 3 sets of 9-11 reps
6.Ez Bar Preacher Curl 3 sets of 9-11 reps
7.Reverse Curl 3 sets of 9-11 reps
Thursday (Chest, Triceps)
1.Incline Dumbbell Fly 3 sets of 13-15 reps
2.Dumbbell Fly 3 sets of 13-15 reps
3.Cable Crossover 3 sets of 13-15 reps
4.Triceps Pushdown 3 sets of 13-15 reps
5.Standing dumbbell triceps extension 3 sets
of 13-15 reps
6.Cable/Ez bar lying triceps extension 3 sets
of 13-15 reps

Friday (Shoulder, Legs, Calves)

1.Side lateral raise 3 sets of 13-15 reps
2.Standing front barbell raise overhead 3 sets
of 13-15 reps
3.Seated Bent Over Rear Delt raise or use a
rear delt machine 3 sets of 13-15 reps
4.Leg extension 4 sets of 13-15 reps
5.Seated Leg curl 4 sets of 13-15 reps
6.Seated, Standing calf raise machine 3 sets of
13-15 reps
Saturday (Back, Traps, Biceps)
1.Wide Grip Lat Pulldown 3 sets of 13-15 reps
2.Underhand Cable Pulldown 3 sets of 13-15
reps
3.Straight Arm Pulldown 3 sets of 13-15 reps
4.Smith Machine Behind the Back Shrug 3
sets of 13-15 reps
5.Incline Dumbbell Curl 3 sets of 13-15 reps
6.Standing Hammer Curl 3 sets of 13-15 reps

7.Rope Cable Curl 3 sets of 13-15 reps