Day 1

*Chest *

Dumbbell Press (left side) / Cable Press (right side); 3 sets of 7-10

10 deg. Dumbbell Press / 10 deg. Cable Press; 3 sets of 7-10

10 deg. Decline Dumbbell Press; 3 sets of 7-10

*Arms *

Dumbbell Curl; 3 sets of 8-12

Dumbbell Skull Crushers; 3 sets of 8-12

Cable Curls; 3 sets of 8-12

Cable Press Downs; 3 sets of 8-12

*Shoulders *

Dumbbell Shoulder Press / Cable -Belt raises; 3 sets of 7-10

Bent-Over Reverse Flies (free weight & cable); 3 sets of 7-10

Day 2

*Legs *

Barbell Squats; 4 sets of 4-6

Leg Press; 3 sets of 4 6

Leg Extensions; 3 sets of 7-10

Lying Leg Curls; 3 sets of 7-10

*Abs*

Machine Crunches

Weighted Sit-Ups; 3 sets of 20

Decline Russian Twist With Medicine Ball ; 3 sets of 20

*Back*

Hyperextensions (Back Extensions); 3 sets of 12

Dumbbell / Cable & Belt Shrugs; 3 sets of 10 to 12

Single-Arm Dumbbell Row ; 3 sets of 10-12

Day 3

REST !!!

Day 4
*Chest*

Lighter weight , more reps !!!

Dumbbell Press (left side) / Cable Press (right side)

10 deg. Dumbbell Press / 10 deg. Cable Press;

10 deg. Decline Dumbbell Press;

*Arms *

Dumbbell Curl;

Dumbbell Skull Crushers;

Cable Curls;

Cable Press Downs;

*Shoulders *

Dumbbell Shoulder Press / Cable -Belt raises;

Bent-Over Reverse Flies (free weight & cable);

Day 5

Lighter weigh , more reps !!!

*Legs *

Barbell Squats;

Leg Press;

Leg Extensions;

Lying Leg Curls;

*Abs*

Machine Crunches

Weighted Sit-Ups;

Decline Russian Twist with Medicine Ball;

*Back*

Hyperextensions (Back Extensions);

Dumbbell / Cable & Belt Shrugs;

Single-Arm Dumbbell Row

Day 6

REST !!!