Monday
Chest - Barbell Incline 3 x 8
DB Press 3 x 8
Flat Bench Flye 2 x 12
Lat Pull Down 3 x 12
Dumbell row 3 x 12
Cable row 2 x 8
Dead Lift 3 x 6
Tuesday
Seated Dumbell Press 3 x 8
LatERAL Raise 3 x 12
shoulder press 2 x 8
Leg Raises 30 x 3
Crunches 30 x 3
Wensday
Jumping Squats 2 x 20
Walking Lunges x 2
Barbell Squat 3 x 12
Calf Raises 3 x 12
Thursday
Barbell Curl 3 x 10
Tricep Pushdown 3 x 10
Bicep Curls 3 x 10
Skull Crushes 3 x 10
Hammer Curls 3 x 6
Dips to fail