Monday – Shoulders

◾Seated Military Press Machine – 3 sets, 15 reps

◾Dumbbell Lateral Raise – 3 sets, 6 to 8 reps each

◾Four Way Neck Machine – 4 sets, 10 reps

◾Rear Delt Cable Raise – 5 sets, 12, 10, 8, 6, 4 reps

◾Hammer Strength Shrug – 5 sets, 12, 10, 8, 6, 4 reps

Tuesday – Chest

◾Cable Crossover – 4 sets, 10 reps

◾Inclined Dumbbell Press – 5 sets, 12, 10, 8, 6, 4 reps

◾Dumbbell Bench Press – 5 sets, 12, 10, 8, 6, 4 reps

◾Push-ups – 4 sets, 12 reps

Wednesday – Legs

◾Leg Press – 4 sets, 25, 20, 18, 16 reps (Last set is a drop set)

◾Dumbell Lunge – 4 sets, 8 reps per leg

◾Lying Leg Curl – 4 sets, 12, 10, 8, 6 reps

◾Sitting Calf Raise – 6 sets, 12 reps (Last set is a drop set)

Thursday – Arms

◾Alternating Dumbbell Curl – 5 sets, 12, 10, 8, 6, 4 reps

◾Preacher Machine Curl – 6 sets, 12, 10, 8, 6, 21, 21 reps

◾Cable Triceps Extension – 5 sets, 12, 10, 8, 6, 20 reps

◾Overhead Cable Extension – 4 sets, 12, 10, 8, 20 reps

◾One arm Reverse grip Tricep Extension – 2 sets, 10 reps

Friday – Back

◾Wide Grip Lateral Pull Down – 5 sets, 12, 10, 8, 6, 4 reps

◾Close Grip Lateral Pull Down – 5 sets, 12, 10, 8, 6, 4 reps

◾One arm Seated Row Machine – 4 sets, 10 reps

◾Back Extension – 4 sets, 15, 15, 12, 12 reps