Monday = Chest/Back/Abs

Exercise Sets Reps

1. Barbell Bench Press 5 12, 12, 10, 8, 6
2. Dumbbell Fly 4 12
3. Bent-over Row 4 12
4. Hammer Strength Row 4 12
5. Weighted Pullup 5 15, 12, 10, 10, 8
6. Weighted Dip 5 15, 12, 10, 10, 8
7a. Plank 3 60 seconds
7b. Cable Crunch 3 15
7c. Sit Up 3 15
7d. Reverse Crunch 3 15
7e. Hanging Leg Raise 3 15
7f. Oblique Crunch 3 12-15 each side

For cardio, perform rounds of cardio boxing (15 total minutes on bag, 15 total minutes on pads, 15 total minutes of jump rope) or 45
Tuesday = Legs

Exercise Sets Reps

1. Barbell Squat 5 10, 8, 8, 6, 4
2. Stiff-Legged Deadlift 4 12
3. Hamstring Curls 3 20
4. Leg Extension 3 20
5. Seated Leg Curl 3 20

Wednesday = Abs & Arms

Exercise Sets Reps

1. Weighted Chin Up 5 15, 12, 10, 10, 8
2. Barbell Curls 3 10
3. Hammer Curls 3 10
4. Cable Tricep Extension 3 10
5. Barbell French Press 3 10
6a. Plank 3 60 seconds
6b. Cable Crunch 3 15
6c. Sit Up 3 15
6d. Reverse Crunch 3 15
6e. Hanging Leg Raise 3 15
6f. Oblique Crunch 3 12-15 each side
 Thursday = Chest/Shoulders/Back

Exercise Sets Reps

1. Barbell Bench Press 5 12, 12, 10, 8, 6
2. Dumbbell Fly 4 12
3. Bent-over Row 4 12
4. Bent-over Lateral Raise 3 15
5. Dumbbell Shoulder Press 5 15, 12, 10, 10, 8
6. Lateral Raise 4 12
7. Front Raise 4 12

Friday = Legs & Abs

Exercise Sets Reps

1. Barbell Squat 5 10, 8, 8, 6, 4
2. Stiff-Legged Deadlift 4 12
3. Hamstring Curls 3 20
4. Leg Extension 3 20
5. Seated Leg Curl 3 20
6a. Plank 3 60 seconds
6b. Cable Crunch 3 15
6c. Sit Up 3 15
6d. Reverse Crunch 3 15
6e. Hanging Leg Raise 3 15
6f. Oblique Crunch 3 12-15 each side