Monday: Chest/Tri
Tuesday: Legs
Wednesday: Back/Bi
Thursday: Cardio/Abs
Friday: Shoulder/Forearms
Saturday & Sunday: Cardio and abs
MONDAY
CHEST
Bench Press
Dumbbell Flyes
Incline Dumbbell Bench Press
Cable Iron Cross
Leverage Decline Chest Press
Tri
Ez Bar Skull Crusher
one arm reverse cable extension
Cable Pushdown
Dumbbell One-Arm Triceps Extension
Dips
Push ups
TUESDAY
LEGS
30 Min Cardio
Bodyweight Walking Lunge
Hack Squats
Leg Extensions
Dumbbell rear Lunge
Leg Press
Lying Leg Curls
Seated Leg Curl
Barbell Standing Calf Raises
Seated Calf Raises
WENSDAY
BACK
Pullups
V-Bar Pulldown
Bent-Arm Barbell Pullover
Wide-Grip Lat Pulldown
Dumbbell Incline Row
Dumbbell Bent Over Row
Cable Seated Row
Inverted Row
BI
Alternate Incline Dumbbell Curl
Wide Grip Barbell Curl
Close Grip Preacher Curl
Reverse Cable Curl
Overhead Cable Curl
THURSDAY
CARDIO
Elliptical 30 mins
ABS
Crunch
Hanging Leg Raises
V-Ups
Dumbbell Standing Side Bends
Side Plank
Weighted 45 Degree Side Bend
45 Degree Back Extensions
Straight Leg Deadlift
Superman
FRIDAY
SHOULDERS
Dumbbell Shoulder Press
Barbell Upright Row
Barbell Behind Neck Press
Standing Low-Pulley Deltoid Raise
Reverse Machine Flyes
Front Dumbbell Raise
SATURDAY/SUNDAY
CARDIO
Elliptical One Hour
ABS
I know this is one of my old post but I just switched up my workouts and added more. Let me know what you all think. I do 3 sets with 10 reps and on the last 2 reps I usually need a little help. Im lifting heavy and hard
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