Mo
Monday for legs
- Squats 5 series x 12 reps
- Step forward 4 series x 12 reps
- Kick machine 4 series x 12 reps
- Lying leg curl 4 series x 12 reps
- Standing calves 4 series x 12-15 reps
Tu
Tuesday for back
- Pull ups 5 series x 8-12 reps
- Lat machine pulls on chest 4 series x 12 reps
- Low pulley 4 series x 12 reps
- T-Bar 4 series x 12 reps
- Dumbbell bent-over 4 series x 12 reps
- Lower back 4 series x 12 reps
We
Wednesday for chest
- Flat bench press 5 series x 12 reps
- Inclined bench press 4 series x 12 reps
- Decline bench press 4 series x 12 reps
- Wide dumbbell chest push 4 series x 12 reps
Th
Thursday for shoulders
- Standing weight bar behind head 5 series x 12 reps
- Flies for middle shoulders 4 series x 12 reps
- Flies for front shoulders 4 series x 12 reps
- Flies for back shoulders 4 series x 12 reps
Fr
Friday for triceps and biceps
Triceps
- EZ bar up to the forehead 5 series x 12 reps
- V bar extension on cables 4 series x 12 reps
- Decline on bench seat (hands on edge) until failure
- Decline on bench seat with legs on top of other seat (with holding weight) 4 series x 12 reps
Biceps
- Standing curls with flat bar 5 series x 12 reps
- Scott curls with EZ bar 4 series x 12 reps
- Hammer curl 4 series x 12 reps
Sa/Su
Saturday and Sunday for rest and recovery
- Walking / Relaxing