Monday - Legs, Abs Workout
Legs:
Machine Leg Press - 3 sets, 10 - 12 reps
Squats 3 sets, 10 - 12 reps
Reverse Lunges 3 sets, 10 - 12 reps
Lying Leg Curls 3 sets, 10 - 12 reps
Calf Raises 3 sets, 10 - 15 reps
Abs:
Air Bike Crunch 3 sets, 15 - 20 reps
Ab Wheel Rollout 3 sets, 10 - 15 reps
Cable Rope Crunch 3 Sets, 15 - 20 reps
Tuesday - Rest Day
Wednesday - Shoulder Workout
Seated Dumbbell Press 3 sets, 10 - 12 reps
Side Lateral Raises 3 sets, 10 - 12 reps
Front Lateral Raises 3 sets, 10 - 12 reps
Bent Over Raises 3 sets, 10 - 12 reps
Thursday - Rest Day
Friday - Back, Biceps Workout
Back:
One Arm Dumbbell Rows 3 sets, 10 - 12 reps
Lat pull Downs 3 sets, 10 - 12 reps
Seated Cable Rows 3 sets, 10 - 12 reps
Biceps:
Barbell Curls 3 sets, 10 - 12 reps
Incline Dumbbell Curls 3 sets, 10 - 12 reps
Concentration Curls 3 sets, 10 - 12 reps
Standing Cable Curls 3 sets, 10 - 12 reps
Saturday - Rest Day
Sunday - Chest, Tricep Workout
Chest:
Incline Dumbbell Press 3 sets, 10 - 12 reps
Dumbbell Flyes 3 sets, 10 - 12 reps
Press Ups 3 sets, 90 second rest
Triceps:
Tricep Dumbell Kickbacks 3 sets, 10 - 12 reps
Seated Tricep Extensions 3 sets, 10 - 12 reps
Lying Tricep Extensions 3 sets, 10 - 12 reps
Bench Dips 3 sets, 90 second rest