Included below is a fair representation of my weekly workout program. I make revisions on almost a daily basis with regards to specific exercises, however, the majority of the exercises noted are included.

Sunday: Chest
• Dumbbell Bench Press: 3 sets of 8-12 reps
• Incline Dumbbell Bench Press: 3 sets of 8-12 reps
• Hammer Strength Iso-Lateral Decline Press: 3 sets of 8-12 reps
• Free Motion Chest Press: 3 sets of 8-12 reps
• Drop: Free Motion Fly: 3 sets of 8-12 reps
• Cardio: 45 minutes (Elliptical or Stepmill)
• Abs: 3 exercises for 3 sets of 10-20 reps

Monday: Calves
• Standing Calf: 4 sets of 15-20 reps
• Plate Loaded Rotary Calf: 4 sets of 15-20 reps
• Cardio: 45 minutes (Elliptical or Stepmill)

Tuesday: Shoulders
Triple Drop Set:
• Start - Front Dumbbell Rotations: 3 sets of 8-12 reps
• Drop 1 - External Dumbbell Rotations: 3 sets of 8-12 reps
• Drop 2 - Front Dumbbell Raises: 3 sets of 8-12 reps
• Rear Delt Cables: 3 sets of 8-12 reps
• Dumbbell Shoulder Press: 3 sets of 8-12 reps
• Side lateral Dumbbell Raises 3 sets of 8-12 reps
• Reverse Peck Deck 7’s: 7 sets of 8-12 reps
• Shrugs: 4 sets of 20-30 reps
• Cardio: 45 minutes (Elliptical or Stepmill)
• Abs: 3 exercises for 3 sets of 10-20 reps

Wednesday: Arms
• Alternate Dumbbell Curls: 3 sets for 5-10 reps each
• Drop: Cross Body Hammer Curls: 3 sets for 5-10 reps each
• Alternate Incline Dumbbell Curls: 3 sets for 5-10 reps each
• Bent Over Isolation Curls: 3 sets for 8-12 reps each
• One Arm Preacher Curls: 3 sets for 8-12 reps each
• Skull Crushers: 3 sets for 8-12 reps
• Drop: Burnout Press: 3 sets for 3-5 reps
• Dumbbell Kickbacks: 3 sets for 8-12 reps each
• One Arm Cable Tricep Extension: 3 sets for 8-12 reps each
• Triceps Pushdown – Rope Attachment: 3 sets for 8-12 reps
• Weighted Dips: 3 sets for 8-12 reps
• Cardio: 45 minutes (Elliptical or Stepmill)

Thursday: Back/Calves
• Wide Grip Lat Pulldown: 4 sets of 8-12 reps
• Straight Arm Lat Pulldown: 3 sets of 8-12 reps
• Old School T-Bar Rows: 3 sets of 8-12 reps
• Seated Cable Rows: 3 sets of 8-12 reps
• Weighted Hyperextensions: 3 sets of 8-12 reps
• Drop: Hyperextension Burnouts: 3 sets of 8-12 reps
• Standing Calf: 4 sets of 15-20 reps
• Plate Loaded Rotary Calf: 4 sets of 15-20 reps
• Cardio: 45 minutes (Elliptical or Stepmill)
• Abs: 3 exercises for 3 sets of 10-20 reps

Friday: 45 minute cardio (Elliptical or Stepmill)

Saturday: Legs
• Squats: 4 sets of 8-12 reps
• Angled Leg Press: 3 sets of 8-12 reps
• Hack Squat: 3 sets of 8-12 reps
• Leg Extension: 3 sets of 8-12 reps
• Drop: Leg Extension: 3 sets of 8-12 reps
• Lunges: 3 lengths of full sized basketball court
• Iso-Lateral Kneeling Leg Curl: 3 sets of 8-12 reps
• Seated Leg Curl: 3 sets of 8-12 reps
• Cardio: 45 minutes (Elliptical or Stepmill)
• Abs: 3 exercises for 3 sets of 10-20 reps