Day 1
 |
| Flat Barbell Bench Press – 3 sets/15 reps Incline Barbell Bench Press – 3 sets/15 reps Flat Dumbell Bench Press – 3 sets/15 reps Flys – 3 sets/15 reps Triceps bar pulldowns – 3 sets/15 reps Triceps rope pulldowns – 3 sets/15 reps Triceps overhead extensions – 3 sets/15 reps |
Day 2
 |
| Squats – 3 sets/15 reps Leg Press – 3 sets/15 reps Leg Extension Curl – 3 sets/15 reps Seated Leg Curl – 3 sets/15 reps Crunches – 3 sets/25 reps V-style Sit-ups – 3 sets/20 reps Plank – 3 sets/30 second holds Russian Twist – 3 sets/25 reps |
Day 3
 |
| Pull ups – 3 sets/15 reps Bent over Barbell rows – 3 sets/15 reps Lat pull downs – 3 sets/15 reps Seated Cable rows – 3 sets/15 reps Bicep Curls – 3 sets/15 reps Hammer Curls – 3 sets/15 reps Shoulder Press – 3 sets/15 reps Shoulder Flys – 3 sets/15 reps |
Day 4
|
| Squats – 3 sets/15 reps Leg Press – 3 sets/15 reps Leg Extension Curl – 3 sets/15 reps Seated Leg Curl – 3 sets/15 reps Crunches – 3 sets/25 reps V-style Sit-ups – 3 sets/20 reps Plank – 3 sets/30 second holds Russian Twist – 3 sets/25 reps |
Day 5
 |
| Flat Bench Press – 3 sets/15 reps Incline Bench Press – 3 sets/15 reps Flat Dumbell Bench Press – 3 sets/15 reps Flys – 3 sets/15 reps Triceps bar pulldowns – 3 sets/15 reps Triceps rope pulldowns – 3 sets/15 reps Triceps overhead extensions – 3 sets/15 reps |
Day 6
 |
| Pull ups – 3 sets/15 reps Bent over Barbell rows – 3 sets/15 reps Lat pull downs – 3 sets/15 reps Seated Cable rows – 3 sets/15 reps Bicep Curls – 3 sets/15 reps Hammer Curls – 3 sets/15 reps Shoulder Press – 3 sets/15 reps Shoulder Flys – 3 sets/15 reps |
