Build And Tone Workout Program.

Monday: Heavy Legs

4x Heavy squats (supersets)
4x Heavy stiff leg deadlifts (supersets)
4x Leg extension
4x Leg curl
4x Heavy weighted walking lunges

Tuesday: Back

4x Wide lat pull downs
4x Seated rows
4x Cable pull thrus
4x Squat thrust dead lifts
4x Single arm dumbbell row

Wednesday: Shoulders

4x Dumbell press
4x Full range laterals (supersets)
4x Heavy quarter laterals (supersets)
4x Heavy upright rows (supersets)
4x Walkouts (supersets)

Thursday: Arms

4x Incline supinated curls
4x Straight barbell curls
4x Close grip “pump” dumbbell curls
4x Dips
4x Push downs
4x Dumbbell kick backs

Friday: Legs/Glutes

Donkey kicks
Step ups
Jump squats
Jump lunges
Box jumps