MONDAY

Legs:

Box squats 8 sets of 10.  60 sec. or less recovery. 

Deadlift 4 sets of 10. 60 sec. or less recovery.

Leg press 4 sets of 12. 60 sec. or less recovery.

Walking lunges 4 sets of 30.  60 sec. or less recovery. 

Standing calf raises 8 sets of 15-20 reps.  60 sec. or less recovery.

Seated calf raises 8 sets of 15-20 reps.  60 sec. or less recovery. 

TUESDAY

Chest:

Incline db press, superset with incline fly 8sets of 10 reps each exercise.  60 sec. or less recovery.

Smith machine incline press 4 sets of 12.  60 sec. or less recovery.

Smith machine decline press 4 sets of 12.  60 sec. or less recovery.

Cable flyes 4 sets of 15.  60 sec. or less recovery. 

Abs:  

30-45 min of circuit work with Bosu ball sit ups, roll outs, leg raises, windshield wipers, planks, hanging leg raises, machine crunches, weighted V sit ups. 

WEDNESDAY

Back: 

Pull ups 10 or more sets of 10-12 reps.  60 sec. or less recovery.

Lat pull down machine 4 sets of 10.  60 sec. or less recovery.

Bent over DB row 4 sets of 10. 60 sec. or less recovery.

T bar row 4 sets of 10. 60 sec. or less recovery.

Seated cable row 4 sets of 10.  60 sec. or less recovery.

THURSDAY

Shoulders:

Seated DB press 5 sets of 10.  60 sec. or less recovery.

Machine shoulder press 5 sets of 10.  60 sec. or less recovery.

Circuit 8(front raises, lateral raises, rear flyes, upright row, standing presses) 4 sets of 8 reps each.  60-90 sec recovery. 

Rear flyes 5 sets of 10. 60 sec. or less recovery.
     

Calves:

Standing calf raises 8 sets of 15-20 reps.  60 sec. or less recovery.

Seated calf raises 8 sets of 15-20 reps.  60 sec. or less recovery. 

FRIDAY

Legs:

Leg extension 10 sets of 10. 60 sec. or less recovery.

Standing hamstring curls 5 sets of 10. 60 sec. or less recovery.

Bench hamstring curls 5 sets of 10.  60 sec. or less recovery.

Abs: 

30-45 min of circuit work with bosu ball sit ups, roll outs, leg raises, windshield wipers, planks, hanging leg raises, machine crunches, weighted V sit ups.