Day 1: Chest/Abs
Chest:
Bench press
Incline dumbbell press
Decline dumbbell fly
Dips
Abs:
Barbell rollout
Barbell russian twist
Swiss ball crunch
Flutter kicks
Day 2: Shoulders.
Seated dumbbell press
Seated Arnold press
Seated side lateral raise
Incline bench dumbbell front raise
Incline bench rear delt row
Day 3: Legs/Abs
Legs:
Barbell squats
Hack squats
Leg press machine
Leg extension machine
Hamstring curls
Calf raises
Abs:
Lel raises
Medicine ball mountain climbers
Plank
V-ups
Day 4: Back
Pull-ups
Wide grip lat pull-downs
V-bar lat pull-downs
Barbell bent over rows
Dumbbell rows
Hyperextensions
Pull-ups
Wide grip lat pull-downs
V-bar lat pull-downs
Barbell bent over rows
Dumbbell rows
Hyperextensions
Day 5: Arms
Double arm dumbbell curls
EZ bar curls
Preacher curl machine
Triceps rope pushdowns
Overhead triceps rope extensions
Skull crushers
Double arm dumbbell curls
EZ bar curls
Preacher curl machine
Triceps rope pushdowns
Overhead triceps rope extensions
Skull crushers
Day 6: Cardio
(1) Treadmill, running: Sprints, 1 set, 15 secs
(2) Treadmill, walking: Slow pace, 1 set, 45 secs
12 rounds
Day 7: Rest
Day 7: Rest