MONDAYS - CHEST

Warmup Set Benchpress

Incline Benchpress 10-12 reps

4 Sets Incline Dumbbell Bench Press 10-12 reps

4 Sets Flat Dumbbell Bench Press 10-12 reps

4 Sets Cable Flies 10-12 reps

4 Sets Incline Cable Flies 10-12 reps

4 Sets Seated Pec Fly 10-12 reps

TUESDAYS - BACK

4 Sets Lat Pulldowns Wide Grip 10-12 reps

4 Sets Lat Pulldowns Close Grip 10-12 reps

4 Sets Seated Rows 10-12 reps

4 Sets Machine Seated Rows 10-12 reps

4 Sets T-Bar Rows 10-12 reps

4 Sets Cable Pulldowns 10-12 reps

WEDNESDAY - LEGS

4 Sets Shoulderbar Squat 10-12 reps

4 Sets Leg Press 10-12 reps

4 Sets Leg Extensions 10-12 reps

4 Sets Lying Leg Curls 10-12 reps

4 Sets Seated Leg Curls 10-12 reps

4 Sets Calf Raises 10-12 reps

THURSDAY - SHOULDERS

4 Sets Seated Smith Machine Military Press 10-12 reps

4 Sets Seated Dumbbell Press 10-12 reps

4 Sets Front Dumbbell Raises 10-12 reps

4 Sets Dumbbell Flies 10-12 reps

4 Sets Upright Rows 10-12 reps

4 Sets Dumbbell Shrugs 10-12 reps

FRIDAY - BICEPS & TRICEPS

4 Sets Dumbbell Curls 10-12 reps

4 Sets Preacher Curls 10-12 reps

4 Sets Cable Bicep Curls 10-12 reps

4 Sets Rope Pushdowns 10-12 reps

4 Sets Behind The Neck Tricep Extensions 10-12 reps

4 Sets V-Bar Tricep Extensions 10-12 reps

4 Sets V-Bar Tricep Extensions 10-12 reps

3-4 X WEEK ABS

4 Sets Hanging Leg Raises 10-12 reps

4 Sets Decline Sit Ups 10-12 reps

4 Sets Side Bends for Obliques 10-12 reps

4 Sets 10-12 reps