PUSH -> Saturday & Tuesday

Chest

 Seated Dumbbell Overhead Press – 3 sets of 10-12 reps

 Incline Dumbbell Bench Press – 3 sets of 10-12 reps
 Chest Dip – 3 sets of MAX reps
 Cable Fly’s - 3 sets of 10-12 reps
 Face Pull - 3 sets of 10-12 reps

Triceps

 Triceps Kickback – 3 sets of 10-12 reps

 Close Grip Bench Press – 3 sets of 10-12 reps
 Triceps Extension – 3 sets of 10-12 reps

Shoulders

 Barbell Front Raise – 4 sets of 12 reps

 Dumbbell Lateral Raise – 4 sets of 12 reps

LEG -> Sunday & Wednesday

Quads, Glutes and Hamstrings

 Squat – 4 sets of 10-12 reps

 Dumbbell Lunge – 3 sets of 10-12 reps each leg
 45 Degree Leg Press – 3 sets of 10-12 reps
 Leg Curl – 3 sets of 10-12 reps
 Leg Extension – 3 sets of 10-12 reps

PULL -> Monday & Thursday

Back

 Wide Grip Pull Up 3 sets of MAX reps

  Lat Pull Down (Front + Back) – 3 sets of 10-12 reps
 Machine Reverse Fly – 3 sets of 10-12 reps
 Seated Row – 3 sets of 10-12 reps

Biceps

 Standing Barbell Curl – 3 sets of 10-12 reps

 Preacher Curl – 3 sets of 10-12 reps
 Reverse Grip Curl - 3 sets of 10-12 reps
 Hammer Curl - 3 sets of 10-12 reps
 Dumbbell Wrist Curls - 3 sets of 10-12 reps

Abs (Saturday + Monday + Wednesday)

 Lower Abs – Flutter Kicks / Hanging Leg Raises – 3 sets of 10-12 reps
 Obliques – Russian Twists – 3 sets of 10-12 reps
 Upper Abs – Crunches – 3 sets of 10-12 reps
 Serratus – Plank Pull in & out = Dips in / out – 3 sets of 10-12 reps
 Transverse Abdom – Roman Deadlift / Pilates /Wipers – 3 sets of 10-12 reps

Cardio (Sunday + Tuesday + Thursday)

 Treadmill (20min) – 15 sec Sprint, 10 sec Rest – 15 times -> Walk at incline 8
for remaining time.
 Bicycle – 15 min
 Jump Rope – 15 min
 Walk – 10k Steps / day