Monday: Legs, Chest, Back

1. Barbell Squat

   1. 5 sets

   2. 6-10 reps

2. Machine Leg Press (Narrow Stance)

   1. 3 sets

   2. 12-20 reps

3. Barbell Romanian Deadlifts

   1. 3 sets

   2. 8-15 reps

4. Machine Leg Extension

   1. 3 sets

   2. 12-25 reps

5. Leverage Incline Chest Press

   1. 2 sets

   2. 8-15 reps

6. Machine Fly

   1. 2 sets

   2. 12-20 reps

7. Cable V-Bar Pulldown

   1. 2 sets

   2. 8-15 reps

8. Standing Cable Face Pulls

   1. 2 sets

   2. 15-25 reps

9. Machine Calf Raise

   1. 3 sets

   2. 12-25 reps

10. Machine Seated Calf Raise

    1. 3 sets

    2. 12-25 reps

​

Tuesday: Shoulders, Arms, Abs

1. Leverage Shoulder Press

   1. 4 sets

   2. 6-12 reps

2. Machine Shoulder Press

   1. 3 sets

   2. 12-20 reps

3. Dumbbell Lateral Raise

   1. 2 sets

   2. 12-20 reps

4. Machine Reverse Fly

   1. 2 sets

   2. 12-20 reps

5. Machine Shoulder Raise

   1. 2 sets

   2. 12-20 reps

6. Cable One-Arm Trice Pushdown

   1. 2 sets

   2. 12-20 reps

7. Cable Tricep Pushdown

   1. 2 sets

   2. 12-20 reps

8. Cable Rope Overhead Tricep Extension

   1. 2 sets

   2. 12-20 reps

9. Standing Cable Curls (behind the back)

   1. 2 sets

   2. 12-20 reps

10. Dumbbell Hammer Curl

    1. 2 sets

    2. 12-20 reps

11. Sitting Cable Machine Curl

    1. 2 sets

    2. 12-20 reps

12. Cable Kneeling Crunch

    1. 2 sets

    2. 15-25 reps

13. Machine Ab Crunch

    1. 2 sets

    2. 20-40 reps

14. Hanging Knee Raise

    1. 2 sets

    2. 20-30 reps

​

Wednesday: Off or Active Rest

 

Thursday: Chest, Quads, Triceps, Calves

1. Barbell Incline Bench Press

   1. 4-5 sets

   2. 6-12 reps

2. Leverage Decline Chest Press

   1. 3 sets

   2. 8-15 reps

3. Machine Chest Press (slight incline)

   1. 3 sets

   2. 12-20 reps

4. Machine Fly

   1. 2 sets

   2. 12-25 reps

5. Hack Squat

   1. 3 sets

   2. 12-20 reps

6. Machine Leg Extension

   1. 3 sets

   2. 15-25 reps

7. Machine Tricep Extension

   1. 2 sets

   2. 15-25 reps

8. Cable One-Arm Tricep Pushdown

   1. 2 sets

   2. 12-25 reps

9. Cable Tricep Pushdown

   1. 2 sets

   2. 12-25 reps

10. Machine Shoulder Raise

    1. 3 sets

    2. 12-25 reps

11. Machine Calf Raise

    1. 3 sets

    2. 12-25 reps

12. Calf Press on Leg Press

    1. 3 sets

    2. 12-25 reps

​

Friday: Back, Hamstrings, Biceps, Abs

1. Machine T-Bar Reverse Row

   1. 4 sets

   2. 8-15 reps

2. Cable Seated Row (wide grip)

   1. 3 sets

   2. 8-15 reps

3. Machine Lat Pulldown

   1. 3 sets

   2. 8-15 reps

4. Cable Row (high, like a face pull)

   1. 2 sets

   2. 12-20 reps

5. Back Extension

   1. 2 sets

   2. 12-25

6. Standing Cable Curls (behind the back)

   1. 2 sets

   2. 12-25 reps

7. Machine Preacher Curl

   1. 12-25 reps

8. Cable Rope Curl (hammer grip)

   1. 2 sets

   2. 12-20 reps

9. Weighted Sit-Up

   1. 2 sets

   2. 12-25 reps

10. Cable Wood Chop

    1. 2 sets

    2. 12-30 reps

11. Hanging Knee Raise

    1. 2 sets

    2. 20-30 reps

 

Saturday: Off or Active Rest

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Sunday: Off or Active Rest

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