Scott's Workout Plan

Monday: Chest

Bench Press: 5 sets of 10 to 12 Reps

Incline Dumbbell Press: 4 sets of 12 to 15 Reps

Cable Chest Flyes: 4 sets of 12 to 15 Reps

Dips: 4 sets of 15 to 20 Reps

Cardio: 30 to 45 Minutes Stairclimber

Abs: 15 to 20 Minutes

Tuesday: Legs

Squats: 5 sets of 10 to 12 Reps (Heavy)

Leg Press: 4 sets of 15 Reps

Legs Extension: 4 sets of 15 Reps

Leg Curl: 4 sets of 10 to 12 Reps

Standing Calf Raises: 4 sets of 20 Reps

Seated Calf Raises: 3 sets until Failure

Cardio: 30 to 45 Minutes Stairclimber

Wednesday: Cardio

Stairclimber: 30 to 45 Minutes

Pull ups: 4 sets of 10 to 15 Reps

Dips: 4 sets of 15 to 20 Reps

Abs: 15 to 20 Minutes

Thursday: Shoulders & Legs

Seated Barbell Shoulder Press: 4 sets of 10 Reps (Heavy)

Arnold Press: 4 sets of 12 to 15 Reps

Dumbbell Shoulder Front Raises: 3 sets of 10 to 12 Reps

Dumbbell Shoulder Side Raises: 3 sets 10 to 12 Reps

Barbell Upright Row: 3 sets of 10 to 12 Reps

Weighted Lunges: 4 sets of 8 to 10 Reps

Leg Press: 4 sets of 15 Reps

Cardio: 30 to 45 Minutes Stairclimber

Friday: Back

Dead Lifts: 4 sets of 10 to 12 Reps (Heavy)

Lat Pull Downs: 4 sets of 12 to 15 Reps

Seated Cable Rows: 4 sets of 12 to 15 Reps

Standing Cable Pull overs: 4 sets of 10 to 12 Reps

Dumbbell One Arm Row: 3 sets of 10 each arm

Pull ups: 4 sets of 10 to 15 Reps

Cardio: 30 to 45 Minutes Stairclimber

Abs: 15 to 20 Minutes

Saturday: Arms

Barbell Curls: 4 sets of 12,10,8,and 6 (Heavy)

Dumbell Curls: 4 sets of 10 to 12 Reps

Hammer Curls: 4 sets of 10 to 12 Reps

Incline Dumbbell Curls: 4 sets of 10 to 15 Reps

Triceps Push downs: 4 sets of 10 to 15 Reps

Dumbbell Over Head Triceps Extension: 4 sets of 10 to 12 Reps

Lying Barbell Extension: 4 sets of 10 to 12

Dumbell Kick Backs: 3 sets until Failure

Cardio: 30 to 45 Minutes Stairclimber