IT WORKS
Monday:
Legs & 30 mins of cardio
Leg extensions- 4 sets 12 reps
Hack squats- 4 sets 12 reps
Leg press- 3 sets 10-12 reps
Standing or laying leg curls- 4 sets 12 reps
Lunges- 3 sets
Tuesday:
Chest & 30-45 mins of cardio
Flat bench press- 4 sets 12 reps
Flat bench dumbbell press- 3 sets 12 reps
Incline bench press- 4 sets 12 reps
Peck deck- 4 sets 12 reps
Wednesday:
Back & 30 mins of cardio
Pull downs front wide grip- 4 sets 12 reps
T Bar rows- 3 sets 12 reps
Shrugs- 3 sets 10 reps
Seated rows narrow grip- 3 sets 12 reps
Reverse pull downs- 4 sets 12 reps
Thursday:
Shoulders & 30-45 mins running track
Front press- 4 sets 12 reps Straight arm raises- free weights- 4 sets 12 reps
Upright rows- 3 sets 12 reps
Standing shoulder flys- 4 sets 12 reps
Friday:
Tri's and Bi's & 30 mins of cardio
Tri's: Push downs- 4 sets 12 reps
Reverse push downs- 4 sets 12 reps
Overhead dumbbell press- 4 sets 12 reps
Bi's: Barbell curls- 4 sets 12-15 reps
Seated curl machine- 4 sets 12 reps
Reverse curls- 4 sets 12 reps
Curls- dumbbells: 3 sets 10-12 reps
Saturday:
Usually a hard cardio day
Also a make-up day if I skip Wednesday, hard abs or calves.
I do some sort of abs every day and calves 2 times a week.
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