Mon/Thurs; Chest, Back

Chest

• Bench Press - 5 sets of 8-12 reps
• Incline Press (Monday) / Decline Press (Thursday) - 5 sets of 8-12 reps
• Pullovers - 5 sets of 8-12 reps

Back

• Chin-ups (do as many as can at a time until you can reach a total of 50 reps)
• Bent-over Rows - 5 sets of 8-12 reps
• Power-Training--Deadlifts-3 sets of 10, 6, 4 reps to failure

Abs

• Standing Oblique Weighted Lateral Crunch - 5 sets of 30 reps each side
• Incline sit-up - 5 sets of 30 reps
• Abb Twist machine - 5 sets of 30 reps each side

Tues/Fri; Shoulders, Arms

Light Cardio – 20 min

Shoulders

• Barbell Clean and Press - 5 sets of 8-12 reps
• DB lateral Raises - 5 sets of 8-12 reps
• Power-Training--Heavy Upright Rows-3 sets 10, 6, 4 reps to failure
• Push Presses-3 sets of 6, 4, 2 reps to failure

Arms

• Standing Barbell Curls - 5 sets of 8-12 reps
• Seated DB Curls - 5 sets of 8-12 reps
• Narrow-Grip Bench Press - 5 sets of 8-12 reps
• Standing Triceps Extensions with Barbell - 5 sets of 8-12 reps
• Wrist Curls / Reverse Wrist Curls (alternate) – 5 sets of 8-12 reps (each direction)

Wed/Sat; Legs, lower back

Thighs

• Squats - 5 sets of 8-12 reps
• Lunges - 5 sets of 8-12 reps
• Leg Curls - 5 sets of 8-12 reps

Calves

• Standing Calf Raises-5 sets of 15 reps each leg

Lower back

• Power Training--Straight Leg Deadlifts-3 sets of 10, 6, 4 reps to failure
• Good Mornings-3 sets of 10, 8, 6 reps to failure

Abs

• Standing Oblique Weighted Lateral Crunch - 5 sets of 30 reps each side
• Hanging Knee Raises - 5 sets of 30 reps
• Bosu Ball Crunches - 5 sets of 30 reps