Day 1 Chest/Triceps/Abs: 12 reps
Incline Barbell Press
Push Ups off a Stability Ball
Cable Cross Overs
French Press
Tricep Push Ups
Floor Crunches (slow and controlled)
Hip Tuck on Stability Ball
Leg Raises
Day 2 Quads/Calves: 20 reps
Single Leg Press (foot low on the platform)
Leg Extensions
Leg Press (feet wide and down low on the platform)
Step Downs
Single Leg Calf Raises on Leg Press
Calf Raises Seated
Day 3 Back/Biceps: 10-12 reps
Wide Grip Pull Ups
Single Arm Dumbbell Rows
Close Grip Cable Rows
Reverse Grip Bent Over Rows
T Bar Row
Low Back Extensions
Straight Bar Curls
Concentration Curls
Concentration Curls
Day 4 Abs/Shoulders: 10 reps
Hammer Strength Shoulder Press
Cable Side Lateral Raise
Single Arm Dumbbell Lateral Raise
Wide Grip Upright Rows
Rear Delt Exercise on Chest Fly Machine
Crunch with a 10lb plate behind your head
Reverse crunches
Crunches w/ Rope on Cable Machine
Day 5 Glutes/Hams: 20 reps
Olympic Bar Stationary Lunges
Step Ups (with 30lbs on your shoulders)
Single Leg Press (with your foot high on the platform)
Seated Hamstring Curl
Hack Squat
Seated Calf Raises
Calf Raises on Leg Press Machine
Crunches w/ Rope on Cable Machine
Reverse Crunches
Hip Tucks on the Stability Ball