Monday-
Thursday
Warm up (bike or jog 15 min) Bench press 4 sets of 10 reps. Incline press 3 set of 10 reps. Pull ups 3 sets of 6-8 reps. Seated row 3 sets of 10 reps. Dips 3 sets of 10 reps. Barbell curl 3 sets of 10 reps. Abs crunches 3 sets of 20 reps
Tuesday-Friday
Warm up (bike or jog 15 min) Deadlift 2 sets of 10 reps. Squat 4 sets of 10 reps. Leg press 2 sets of 10 reps. One legged leg press 2 sets of 10 reps. Dumbbell side lateral raise 3 sets of 10 reps. Dumbbell shoulder press 3 sets of 10 reps. Shrugs 3 sets of 10-15 reps Abs lying leg raise 3 sets of 15-20 reps.
