May Include Supersets & Dropsets Throught Workouts.

Monday - Chest & Triceps

Incline Press Machine 5 Sets 8-12 Reps    

Incline Flys 4 sets 8-12 reps

Flat Machine Press 4 sets 8-12 reps

Cable Flys 3 sets 12 reps

Tricep Extension Machine 4 Sets 10-12 Reps

Bar Pushdowns 3 Sets 10-12 Reps

Lying Dumbbell Extensions 3 Sets 10 Reps

Rope Extensions superset Close Pushups 3 Sets 10-15 Reps

Really trying to bring out my upper chest and fullness in chest which is why i do more incline and fly work, and build bigger tri's which is why i do them day 1.

Tuesday - Quads & Hams

Leg Extensions 6 Sets 12-18 Reps

Lying Leg Curl 4 Sets 12-18 Reps

Squats 4 Sets 12 Reps

Lunges 3 Sets 12 Reps (each leg)

Leg press 3 Sets 12-15 Reps

Adductor/Abductor 3 Sets 12-15 Reps

Wednesday - Back & Biceps

Wide Lat Pulldown 3 Sets 12 Reps

Close Lat Pulldown 3 Sets 12 Reps

Pullups 3 Sets 10 Reps

Cable Rows 6 Sets 12 Reps (I do 2 different grips, 3 Sets on each to hit different parts of lats)

Barbell Rows 4 Sets 10-12 Reps (change between overhand and underhand, squeeze each rep)

Prone Fly Machine 3 Sets 12 Reps

Thursday - Shoulders & Traps & Calfs

Dumbbell Lat Raises 4 Sets 10-12 Reps

Arnold Press 4 Sets 8-12 Reps

Upright Row superset Dumbbell Shrugs 3 Sets 10-12 Reps

Front Raise 3 Sets 10-12 Reps

Lat Raise Machine 3 Sets 10-12 Reps

Friday - Abs & Cardio

Cross Trainer - 10 Minutes

Bike - 10 Minutes

Sprint Intervals - 10 Minutes

Hanging Leg Raises superset Hanging Knee Raises 4 Sets 8-12 Reps

Lying Leg Raises 4 Sets 6 Reps (hold raise 3 times during each rep)

Crunches with Med Ball 4 Sets 12 Reps (squeeze and contract abs which each rep)

Cable Twists 4 Sets 12 Reps

Saturday - Off (any bad food or cheat meals i have this day)

Sunday - Off (diet back to normal)

Diet - Average - 3000 cals, 200g of protein, 350g carbs,
 
Not training for anything in particular, building Lean Muscle more than bulk to stay in good shape with good Abs.