Monday: Chest/Back
Pull Downs – 6 sets of 6 (warm up)
Pushups – 6 Sets of 15 (warm up)
Lat Pull Downs – Drop Set – 4 Sets x 8-12 reps
Straight Arm Pull Downs – 4 Sets x 8-12 reps
Incline Chest Press – 4 Sets x 8-12 reps
Bent Arm Dumbbell Pullover – 4 Sets x 8-12 reps
Cable Chest Press – 4 Sets x 8-12 reps
Bent Over Barbell Row – 4 Sets x 8-12 reps
One Arm Dumbbell Row – 4 Sets x 8-12 reps
Tuesday: Cardio
30 Minutes Stair Master
Wednesday: Legs
Walking lunges (warm up)
Squats – 4 Sets x 8-12 reps
Leg Extensions Burn Outs – 4 Sets x 8-12 reps
Pelvic Hip Thrusts – 4 Sets x 8-12 reps
Kick Backs – 4 Sets x 8-12 reps
Deadlifts -4 Sets x 8-12 reps
Thursday: Shoulders
Clean and Press -4 Sets x 8-12 reps
Side Laterals Drop Set – 4 Sets x 8-12 reps
Dumbbell Lying Rear Delt Row – 4 sets x 8-12 reps
Bent Over Low Pully Side Lateral – 4 sets x 8-12 reps
Cable Rope Rear Delt Rows – 4 sets x 8-12 reps
Arnold Press – 4 Sets x 8-12 reps
Friday: Cardio/Abs
30 Mins of Stair Master & Abs
Saturday: Upper Body Pump/Cardio
Total Upper Body Pump Circuit
30 Mins of Stair Master
Sunday: Off Day
Rest