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Here Is A Typical Week:


Sunday - Chest

3 sets 12,8,6 reps descending of each exercise.
Dumbell Flat Bench
Dumbbell Incline
Pec Deck
Push Ups
Click Here For A Printable Log Of Sunday - Chest.

Monday - Back


3 sets 12,8,6 reps descending of each exercise.
Lat Pulldowns
Deadlifts
Seated Rows
45 degree angle Rows
Back extensions.
Click Here For A Printable Log Of Monday - Back.

Tuesday - Cardio Only


30-40 Minutes Interval Training
Wednesday - Legs


3 sets 12,8,6 reps descending of each exercise.
Leg Extensions
Leg Curls
Leg Press Or Squats
Lunges
Standing Calf Raises
Click Here For A Printable Log Of Wednesday - Legs.

Thursday - Shoulders


3 sets 12,8,6 reps descending of each exercise
Front raises
Shoulder Press Machine
Upright Rows
Dumbbell Shrugs
Side raises sometimes.
Click Here For A Printable Log Of Thursday - Shoulders.

Friday - Off or Cardio


5-10 mile run.
Saturday - Arms


3 sets 12,8,6 reps descending of each exercise
Standing Hammer Curls
Incline Curls
Barbell Curls
Dips
Triceps Pressdowns
Click Here For A Printable Log Of Saturday - Arms.

2 days a week I add ABS in between each set, here are some ab exercises I use.

Swiss Ball Crunch
Incline sit ups
V Ups
Roman Chair leg raises
Woodchoppers