Day 1: (Chest + Light Triceps)

1. Flat Bench Press 4x8-10  

2. Incline Dumbbell Press 4x8-10  

3. Triceps Pushdown V-Bar 3x9–12

4. Decline Dumbbell Flyes 3x8–12

5. Skull Crushers 3x9–12

6. Decline Bench Press 3x8–10

Day 2: Back + light Biceps

1. Seated Cable Rows 2x8–10

2. Front Lat Pulldown 2x8–10

3. Bent Over Barbell Rows 2x8–10

4. Hammer Curls: 3x8–12

5. Deadlift 2x8–10

6. Barbell Curl (EZ-bar) 3x8–10

7. Straight-Arm Pulldown 2x8–10

8. Concentration Curls 3x8–12

Day 3: Core + Calfs + Forearms + Cardio

1. Crunches 3x10–12

2. Hanging Leg Raise 3x10–12

3. Seated Russian Twist 12–15 each side

4. Bicycle Crunches 15–20 sets of max reps

5. Planks 3 sets max hold

6. Palms-Up Barbell Wrist Curl: 3x max

7. Seated Calf Raise 3x8–15

8. Palm Down Barbell Wrist Curls 3x max

9. Smith Machine Calf Raise 3x8–15

10. 25 mins of cardio before or after the workout

Day 4: Shoulders + Heavy triceps  

1. Seated Dumbbell Press 4x8–10

2. Military Press 4x8–10

3. Dips 4x8–10

4. Side Lateral Raise 4x8–12

5. Standing Dumbbell Triceps Ext. 4x8–12

6. Front Lateral Raise 4x8–12

7. Triceps Pushdown Rope 4x8–12

8. Reverse Flyes 4x8–12

9. Shrugs 3x8–10

Day 5: Legs + Heavy Biceps   

1. Squats 4x6–8

2. Wide-Grip Standing Barbell Curl 4x8–12

3. Leg Press 3x8–10

4. Spider Curl 4x8–10

5. Smith Machine Calf Raise 4x8–12

6. Lying Leg Curls 3x8–12

7. Machine Bicep Curl 3x8–12

8. Leg Extensions 3x8–12

Day 6: Rest (Light Core Workout)

Rest day (optimal light core workout in the morning)

Day 7: Rest

Just take it easy