Monday: Chest/Triceps
Flat Bench Press 4 x 8-12
Incline Dumbbell Press 4 x 15/12/10/8
Cable Crossovers 4 x 15 (high/middle/low)
Pec Dec Fly’s 4 x 10-15
Rope Cable Pushdowns 4 x 15/12/10/8
Rope Overhead Extensions 7 x 10-15 (FST7 workout)
Dips 3 x Failure
Single Arm Pulldowns 3 x 10-15
Dumbbell Kickbacks 4 x 12-15
Incline Dumbbell Press 4 x 15/12/10/8
Cable Crossovers 4 x 15 (high/middle/low)
Pec Dec Fly’s 4 x 10-15
Rope Cable Pushdowns 4 x 15/12/10/8
Rope Overhead Extensions 7 x 10-15 (FST7 workout)
Dips 3 x Failure
Single Arm Pulldowns 3 x 10-15
Dumbbell Kickbacks 4 x 12-15
Tuesday: Shoulders/Abs/Cardio
Seated Dumbbell Shoulder Press 4 x 15/12/10/8
Single Arm Lateral Raises 4 x 12-15
Plated Front Raises 3 x Failure
Rear Delt Pec Dec Fly’s 4 x 15/12/10/8
Dumbbell Lateral Raises 4 x 10-15 (Superset)
Dumbbell Front Raises
Hanging Leg Raises 4 x Failure
Cable Rope Crunches 4 x 15-20
Ab Wheel 4 x 15-20
30 minutes Stepmill (30 seconds work/30 seconds rest)
Wednesday: Glute/Hamstrings
Bridges 4 x 15
Cable Kickbacks 4 x 12-15
Seated Leg Curl 4 x 12-15 (Drop Set)
Dumbbell Bulgarian Split Squats 4 x 12-15 (per leg)
Machine Kickbacks 3 sets 12-15 (per leg)
Stiff Legged Deadlifts 4 x 8-12
Lying Leg Curls 4 x 12-15
Thursday: Back/Biceps/Cardio
Wide Grip Pulldowns 4 x 15/12/10/8 (Drop Set)
Bent- Over Barbell Rows 4 x 8-12
Pull Ups 4 x Failure
V- Bar Pulldowns 4 x 12-15
Seated Rows 4 x 12-15
Rack Pulls 4 x 8-12
One Arm Dumbbell Rows 3 x 8-12
30 minutes Sprint Intervals Treadmill (1 minute on/30 seconds off)
Friday: Shoulders/Abs
Seated Barbell Overhead Press 4 x 8-12
Cable Lateral Raises 4 x 12-15 (per arm)
High Cable Rope Pulls 4 x 12-15
Dumbbell Front Raises 4 x 10-15
Dumbbell Rear Delt Rows 4 x 12-15
Hanging Leg Raises 4 x Failure
Cable Rope Crunches 4 x 15-20
Ab Rollouts 4 x 15-20 reps
Saturday: Active Rest
30-35 minutes Light Cardio/Abs
Sunday: Legs (Quad Focused)
Narrow Stance Squats 4 x 8-12
Leg Extensions 4 x 15 (Superset)
Dumbbell Goblet Squats 4 x 15
Barbell Walking Lunges 4 x each leg
Front Squats 4 x 8-12