Day 1/5: Chest/Triceps
1. Warm Up (no weights)
a) Arm rotations - 20 reps (forward/backward)
b) Tricep stretch - 15 seconds per arm
c) Arm lifts - 10 reps
d) Torso rotations - 20 rotations

2. Warm Up (weights)
a) Standing alt DB raises (25 lbs) - 10 reps (2/3 set)
b) Standing shoulder shrugs - 10 reps (2/3 set)
c) DB tricep raises - 10 reps/arm (2/3 set)
d) Universal tricep extensions - 10 reps (2/3 set)

3. Intensify:
a) Flat DB press - 10 reps (2 sets)
b) Standing EZ-curls - 10 reps (2 sets)
c) Incline or military press - 10 reps (3 sets)
d) Sitting alt DB curls - 10 reps (3 sets)
e) Bench Press - 10 reps (3 sets)
f) Sitting wrist curls - 15 reps/arm (2 sets)
g) Preacher concentration curls - 10 reps (3 sets)
h) Incline DB press - 10 reps (3 sets)
i) Hammer curls - 10 reps (2 sets)
j) Universal tricep extensions - 10 reps (3 set)
k) Decline Sit-Ups - 25 (1 set)
l) Decline Crunches - 40 (1 sets)

4) Cool Down:
a) Standing alt DB raises (20/25 lbs) - 10 reps (1 set)
b) Standing Two-Arm Cable Pull - 10 reps/arm (1 set)
c) Standing shoulder shrugs - 10 reps (2/3 set)

Day 3/6: Back/Biceps
1. Warm Up (no weights)
a) Arm rotations - 20 reps (forward/backward)
b) Tricep stretch - 15 seconds per arm
c) Arm lifts - 10 reps
d) Torso rotations - 20 rotations
e) Sit & Reach - 20 secs
f) Hurdler stretch - 20 sec/leg

2. Warm Up (weights)
a) Standing alt DB curls (75% max) - 10 reps (3 sets)
b) Standing shoulder shrugs - 10 reps (3 sets)
c) DB tricep raises - 10 reps/arm (3 sets)

3. Intensify:
a) Seated Bent DB Rows - 10 reps (3 sets)
b) Standing EZ-curls - 10 reps (3 sets)
c) Single DB Rows - 10 reps/arm (3 sets)
d) Sitting alt DB curls - 10 reps (3 sets)
e) Bent over BB Rows - 10 reps (3 sets)
f) Sitting concentration curls - 10 reps/arm (3 sets)
g) BB Dead Lift - 10 reps (3 sets)
h) Hammer curls - 10 reps (3 sets)
i) Lat pulldown - 10 reps (3 sets)
j) Preacher concentration curls - 10 reps (3 sets)
l) Decline Sit-Ups - 25 (1 set)
m) Decline Crunches - 40 (1 sets)

4) Cool Down:
a) Standing alt DB curls (75% max) - 10 reps (2 sets)
b) Standing shoulder shrugs - 10 reps (2 sets)
c) DB tricep raises - 10 reps/arm (2 sets)


Day 2/4: Lower body/Endurance/Core
1. Warm Up (Stretching)
a) Sit & Reach - 20 secs
b) Hurdler stretch - 20 sec/leg
c) Lotus position (sit erect/feet together) - 20 secs
d) Sitting split (legs apart/lean forward) - 20 secs
e) Standing quad stretch - 20 secs/leg
f) Standing calf raises - 20 reps/1 set

2. Cardio
a) Run (Track or Treadmill) - 20 minutes
b) Elliptical - 12 to 15 minutes

3. Bring it Back
a) Leg Press or Dead Lift - 10 reps (3 sets)
b) Leg curls - 10 reps (3 sets)
c) Leg extensions - 10 reps (3 sets)
d) Alt Leg curls - 10 reps/leg (2 sets)
e) Alt Leg extensions - 10 reps/leg (2 sets)

4. Core it Out
a) Decline sit-up - 25 (3 sets)
b) Decline Crunch - 40 (3 sets)
c) Decline Obliques - 20 (3 sets)
d) Push-ups - 20 reps (3 sets)

5. Cool It Now
a) Leg stretches as above.