* means reps start at 15 and end at 6

MONDAY: Shoulders,traps and abs
Standing barbell press 5 sets*
Dumbell laterals 4 sets of 10
Dumbell reverse flye 4 sets of 10
Seated dumbell press 4 sets*
Machine shrugs 4 sets of 10
Crunches 3 sets of 30
Hanging leg raises 3 sets of 15

TUESDAY: Arms and cardio
Barbell Curl 5 sets*
Alternating Dumbell curls 5 sets of 10
Concentration curl 4 sets of 10
Superset skullcrusher with close grip press 4 sets*
Tricep pushdown 5 sets of 10
Dumbell kickbacks 4 sets of 10
HIIT Cardio training 15 minutes

WEDNESDAY: Legs
Stretching 5-10 minutes
Squats 6 sets* with 1 dropset
Leg presses with calf raise at end of set, 4 sets*
Dumbell lunges 4 sets 10 steps each legs
Now throwup!! just kidding(kinda)
Lying leg curls 5 sets of 10
Seated calf raise 5 sets*

THURSDAY: Back and abs
Pullups 4 sets to failure
Barbell row 5 sets*
Lat pulldown to front 5 sets of 10
Close grip cable row 5 sets*
One-arm dumbell row 4 sets
Crunches on decline bench 3 sets of 30
Leg raises 3 sets of 15

FRIDAY: Chest and cardio
Flat bench 5 sets*
Incline smith-machine press 5 sets*
Flat dumbell press 4 sets of 10
Incline flye 4 sets of 10
Dips 3 sets to failure
HIIT Cardio training 15 minutes

SATURDAY: OFF

SUNDAY:OFF