MONDAY - Back day:

                                   Lat pull down 4 sets of 10 (increasing weight each set)

                                   Seated row 4 sets of 10 (incr. weight each set)

                                   Tbar pull ins (attached at one end to ground) 4 sets of 10 (incr. weight each set)

                                   Stiff legged dead lift 4 sets 10 (incr. weight each set)

TUESDAY - Biceps & abs:

                                   Dumbell curls 4 sets of 10 alternating sides (incr. weight each set)

                                   Cable curls (from floor) 4 sets 10 (incr. weight each set)

                                   Cable concentration curls 4 sets 10 (incr. weight each set)

                                   Barbell drop set (decreasing weight & increasing reps each set)

                    Abs:        Weighted crunches on ball ( upper crunch only) 4 sets 10 holding dumbells

                                   Hyper crunches on bench with 10 kilo plate 4 sets 10

                                   Ab crunch machine 4 sets 10 (incr.weight each set)

                                   Hanging straight leg raises or on bench 4 or 5 sets 15

                                   Slow pikes on ball  till failure..

WEDNESDAY -     Rest day

THURSDAY - Leg day 1: 

                                   Single leg extensions inner 4 sets of 10 - 12

                                   Single leg extensions outer 4 sets of 10-12

                                   Double leg extensions drop set slow

                                   Hammies on cable  4 sets 10

                                   Font squats to floor 4 sets 10

               Lower abs-  hanging straight leg raises

FRIDAY - Triceps & abs:

                                   Rope pull downs 4 sets 10-12 (incr. weight each set)

                                   Rope pull down drop set

                                   Dumbell overhead rows 4 sets 8-10

                        &