Day 1 - Chest, Abs

Day 2 - Back

Day 3 - Legs

Day 4 - Off

Day 5 - Shoulders, Traps

Day 6 - Arms, Abs

Day 7 – Off

CHEST
1
BARBELL BENCH PRESS - MEDIUM GRIP

2 warmup sets of 15-20 reps, 3-4 sets of 8-15 reps

2
INCLINE DUMBBELL PRESS

3-4 sets of 8-15 reps

3 DUMBBELL FLYES 3-4 sets of 8-15 reps 4 PUSHUPS 3-4 sets of 12-15 reps .

BACK 1 BENT OVER BARBELL ROW 2 warmup sets of 15-20 reps. 4 sets of 8-15 reps 2 PULLUPS .

4 sets of 8-15 reps 3 ONE-ARM DUMBBELL ROW 4 sets of 8-15 reps 4 BARBELL DEADLIFT 4 sets of 8-15 reps .

3-4 sets of 8-15 reps 2 SIDE LATERAL RAISE .SHOULDERS AND TRAPS 1 SEATED DUMBBELL PRESS 2 warmup sets of 15-20 reps.

3-4 sets of 8-15 reps 3 SEATED BENT-OVER REAR DELT RAISE 3-4 sets of 8-15 reps 4 UPRIGHT BARBELL ROW 3-4 sets of 8-15 reps .

5 DUMBBELL SHRUG 3-4 sets of 15-20 reps LEGS 1 JUMP SQUAT .

3-4 sets of 8-15 reps 2 DUMBBELL SQUAT 3-4 sets of 8-15 reps 3 DUMBBELL STEP UPS 3-4 sets of 8-15 reps .2 warmup sets of 15-20 reps.

4 BARBELL LUNGE 3-4 sets of 8-15 reps 5 STIFF-LEGGED BARBELL DEADLIFT 3-4 sets of 8-15 reps .

6 STANDING DUMBBELL CALF RAISE 3-4 sets of 20-25 reps 7 STANDING CALF RAISES 3-4 sets of 20-25 reps .

3-4 sets of 8-15 reps 2 DUMBBELL ALTERNATE BICEP CURL .ARMS 1 BARBELL CURL 2 warmup sets of 15-20 reps.

3-4 sets of 8-15 reps 3 CLOSE-GRIP BARBELL BENCH PRESS 3-4 sets of 15-20 reps 4 DUMBBELL ONE-ARM TRICEPS EXTENSION 3-4 sets of 8-15 reps .

5 SEATED DUMBBELL PALMS-UP WRIST CURL 3-4 sets of 20-25 reps ABS 1 CRUNCHES .

3-4 sets of 15-20 reps 2 REVERSE CRUNCH 3-4 sets of 15-20 reps 3 BARBELL SIDE BEND 3-4 sets of 15-20 reps .