Rep range: higher to lower

Mon- Chest

Flat barbell bench - 4 sets
Incline dumbell presss - 4 sets
Cable crossovers - 4 sets
Pec Deck - 3 sets

Tue - Back/Traps

Deadlifts - 4 sets
DB rows - 4 sets
Pulldowns - 4 sets
Pulley rows - 4 sets
Pullovers - 4 sets

Wed - Off


Thur - Shoulders/Biceps/Triceps

Barbell Shoulder press - 4 sets
DB side laterals - 4 sets
lying DB raises - 4 sets

Close grip bench - 4 sets
Skull Crushers - 4 sets
Cable pushdowns - 4 sets

Barbell curl - 4 sets
Hammmer curl - 4 sets
Cable curls - 4 sets


Fri - Legs/Abs

Barbell Squats - 5 sets
Leg Press - 4 sets
Leg extensions - 4 sets
Lying leg curls - 4 sets
Seated raises - 4 sets

Weighted crunches - 4 sets
Machine Crunches - 4 sets