Day 1 Day 2 Day 3 Day 4 Day 5

Cardio Cardio Cardio Cardio Cardio

Chest Back ShoulderArms Legs
Sides Abs Sides Abs
Cardio Sides Abs
Running Crunches - Straight
Cycling Crunches - Side
Plank
Leg-Raises
Chest Back Shoulders
Flat Bench Press One-Arm Dumbbell Ro Dumbbell Shoulder Pr
Incline Bench Pre Wide-grip Lat Pulldow Upright Barbell Row
Decline Bench PreBent-Over Barbell RowFront Dumbbell Raise
Cable Crossover Straight-Arm PulldownSide Lateral Raise
Dumbbell Fly PresV-Bar Pulldown
Dumbbell Pullover
Butterfly
Bent-Arm Pullover
Arms Legs
Preacher Curl (Biceps) Squats
Hammer Curl (Biceps) Leg-Press
Barbell Curl (Biceps) Seated Leg-Curl
Seated Leg-Extension
Triceps Pushdown (TricLunges
Decline Extension (TricStanding Calf-Raise (Calf)