Monday:

(AM)- Chest, Biceps, Abs

Incline DB Press 4x8-12

Incline DB Fly 4x10

Flat Bench Press on Smith 4x8-12

Peck Deck Machine 4x15-20

EZ Bar Biceps Curl 4x10-12

Hammer Curls 3x10

Preacher Curls 4x15-20

Hanging Leg Raises 4x Failure

(PM)- Cardio

30 min moderate intensity on treadmill

Tuesday:

(AM) – Delts, Triceps, Abs

Military Press on Smith 4x8-10

Dips 4x15

DB Lateral Raises 5x10

Rope Pressdown on Incline Bench 4x12

Reverse Peck Deck 4x12

Skull Crushers on cable 4x10

Front Raises 4x10

Side Hanging Leg Raises 4x Failure

(PM)-Cardio

30min moderate intensity on treadmill

Wednesday:

Quads, Hams, Calves

Leg Extensions 6x12-15

Leg Press 4x10

Lying Leg Curls 5x12

Squats on Smith Machine 4x12

Walking Lunges Failure

Seated Calf Raises 6x12-15

Standing Calf Raises 8x12

Jumping Rope 5 min

Thursday:

(AM) – Back, Delts, Abs

Pull-Ups 4x10

Pull Ups with rope 3x8

Pull downs 4x10-12

Reverse Peck Deck 4x10

DB Bent-over rows 4x10

Seated Row Machine 3x10

Pull Down Reverse grip 3x12

Back Extensions

Cable Crunches 4x failure

(PM)- Cardio

30 min moderate intensity on treadmill

Friday:

(AM) – Triceps, Biceps, Abs

Skull Crushes 4x10

Incline Bench Curls 4x12

Tricep Pushdowns 3x10

Rope Hammer Curls 4x10

Reverse Grip Curls 4x10

Dips Failure

Concentration Curls 4xFailure

Russian Decline Twists  Failure

Hanging Leg Raises Failure

Saturday:

45min Interval Cardio Training

Sunday:

Rest

I change my routine every once in a while depending on what I feel I’m lacking behind or need more emphasis on.