Monday: Chest & Abs Workout

Exercise Sets Reps

1. Incline Bench Press – Dumbbell or Barbell 4 6

2. Decline Bench Press – Dumbbell or Barbell 4 8-12

3. Machine Bench Press 3 6-12

4. Machine Fly – or Dumbbell Fly 3 12-15

5. Push Ups 3 Failure

6. Crunches 4 25

7. Leg Raise 3 12-15

Tuesday: Back Workout

Exercise Sets Reps

1. Deadlift 4 6

2. Lat Pull Down 4 8-12

3. Dumbbell Row – or machine low row 4 8-12

4. Hammer Strength Machine Row –

4 10
or machine upper row

5. Straight Arm Cable Pull Down 2 15

6. Cable Row Machine 3 12

Wednesday: Legs & Abs Workout
Exercise Sets Reps

1. Barbell Back Squat 5 6

2. Romanian Deadlift 4 8-12

3. Leg Press 3 10-15

4. Leg Curl 3 12-15

5. Walking Lunge 3 15 Each

6. Machine Calf Raise 4 20

7. Crunches 3-4 15-20

8. Plank 3-4 1 min

Thursday: Arms Workout

Exercise Sets Reps

1. EZ Bar Curl 4 8-12

2. EZ Bar Skullcrusher 4 8-12

3. Spider Curl 4 8-12

4. Incline Hammer Curl 4 8-12

5. Cable Hammer Curl 4 8-12

6. Cable Overhead Tricep Extension 4 8-12

Friday: Shoulders & Abs Workout
Exercise Sets Reps

1. Military Press 4 6

2. Lateral Raise 4 8-12

3. Reverse Machine Fly 4 8-12

4. Machine Shoulder Press 3 6-10

5. Barbell Shrugs 4 15

6. Decline Sit Up 3 15

7. Barbell Roll Out 3 12

Ab Workout: 3X Per Week

Exercise Sets Reps

1a. Hanging Leg Raise 3-4 8-12

1b. Decline Sit Up 3-4 8-12

2a. Lying Leg Raise 3-4 15-20

2b. Cable Crunch 3-4 15-20

3. Cable Wood Choppers 3-4 15-20 Per Side

4. Barbell Ab Roll Out 3-4 Failure