Day one: Chest/Calves/Abs

Superset:

 Barbell Incline Bench Press (Medium Grip) – 4 sets of 10, 8, 8, 6 reps

 Incline Dumbbell Flyes – 4 sets of 10, 8, 8, 8 reps

Superset:

 Dumbbell Bench Press – 4 sets of 10, 8, 8, 6 reps

 Butterfly Butterfly -4 sets of 10, 8, 8, 8 reps

Superset:

 Upper Cable Crossover – 3 sets of 12, 10, 8 reps

 Lower Cable Crossover – 3 sets of 12, 10, 8 reps

Superset:

 Decline Barbell Bench Press – 3 sets to failure

 Dips – Chest Version – 3 sets to failure

Working sets:

 Standing Calf Raises – 2 sets of 100, 75 reps

 Donkey Calf Raises – 2 sets of 50, 25 reps

Abs:

 15 min various exercises

Day 2: Legs

 Barbell Squat – 5 sets of 15, 10, 8, 8, 6 reps

 Front Barbell Squat – 2 sets of 10, 8 reps

Superset:

 Hack Squat – 3 sets of 10, 8, 8 reps

 Lying Leg Curls – 3 sets of 10, 8, 8 reps

Resume normal sets:

 Leg Press – 3 sets of 10, 8, 8 reps

Day 3: Bicep/Triceps/Abs

Superset:

 Barbell Curl – 4 sets of 12, 10, 8, 6 reps

 Standing Overhead Barbell Triceps Extension – 4 sets of 12, 10, 8, 8 reps

Triset:

 Preacher Curl – 3 sets of 10 reps

 Lying Triceps Press – 3 sets of 10 reps
 Reverse Barbell Curl – 3 sets of 10 reps

Triset:

 One Arm Supinated Dumbbell Triceps Extension – 2 sets of 10 reps

 Incline Dumbbell Curl – 2 sets of 10 reps
 Lying Close-Grip Barbell Triceps Extension Behind The Head – 2 sets of 10 reps

Superset:

 Concentration Curls – 2 sets of 15 reps

 Dumbbell One-Arm Triceps Extension – 2 sets of 12 reps

Resume normal sets:

Abs:

 15 min various exercises

Day 4: Back/Abs

 Barbell Deadlift – 3 sets of 10, 8, 6 reps

Superset:

 Bent Over Barbell Row – 4 sets of 12, 10, 8, 8 reps

 Wide Grip Chin-Up (to back) – 4 sets of 10 reps

Superset:

 Seated Cable Rows – 2 sets of 10, 8 reps, 1 double drop set of 8, 6 reps
 Wide Grip Chin-Up (to front) – 4 sets of 10 reps

Superset:

 Lying T-Bar Row – 3 sets of 12, 10, 8 reps

 Wide-Grip Lat Pulldown (to front) – 3 sets of 10, 8, 8 reps
Resume normal sets:

Abs:

 15 min various exercises

Day 5: Shoulders

Triset:

 Front Dumbbell Raise – 3 sets of 10 reps

 Side Lateral Raise – 3 sets of 10 reps
 Seated Bent-Over Rear Delt Raise – 3 sets of 10 reps

Triset:

 Standing Barbell Press Behind Neck – 2 sets of 10, 8 reps

 Cable Seated Lateral Raise – 2 sets of 8 reps
 Dumbbell Lying Rear Lateral Raise – 2 sets of 8 reps

Resume normal sets:

 Upright Barbell Row – 2 sets of 10 reps

 Barbell Shrug – 4 sets of 20, 15, 12, 10 reps

Day 6: Chest/Calves/Abs

Superset:

 Barbell Incline Bench Press – Medium Grip – 4 sets of 10, 8, 8, 6 reps

 Incline Dumbbell Flyes -4 sets of 10, 8, 8, 8 reps

Superset:

 Dumbbell Bench Press – 4 sets of 10, 8, 8, 6 reps

 Butterfly – 4 sets of 10, 8, 8, 8 reps

Superset:

 Upper Cable Crossover – 3 sets of 12, 10, 8 reps

 Lower Cable Crossover – 3 sets of 12, 10, 8 reps

Superset:

 Decline Barbell Bench Press – 3 sets to failure

 Dips – Chest Version – 3 sets to failure
Working sets:

 Standing Calf Raises – 2 sets of 100, 75 reps

 Donkey Calf Raises – 2 sets of 50, 25 reps

Abs:

 15 min various exercises

Day 7: Rest

Meals

 MEAL 1 – 9:00 AM: 5 Egg Whites, 1 Whole Egg, half a cup of Oatmeal & Banana
 MEAL 2 – 11:00 AM: Protein Shake & Apple
 MEAL 3 – 1:00 PM: 8oz. Chicken Breast, Salad & Sweet Potato
 MEAL 4 – 3:30 PM: Ham Sandwich, Grapes
 MEAL 5 – 6:00 PM: Protein Shake
 MEAL 6 – 7:30 PM: 8 oz. Steak, Sweet Potato, Broccoli & Salad
 MEAL 7 – 10:00 PM: Peanut Butter & Jelly Sandwich, 2 glasses of Milk
 MEAL 8 – 11:30 PM: Half cup of Greek Yogurt & Blue Berries