TRAINING SPLIT

MONDAY                           CHEST AND ARMS

TUESDAY                           LEGS AND ABS

WEDNESDAY                    BACK AND SHOULDERS

THURSDAY                       CHEST AND ARMS

FRIDAY                              LEGS AND ABS

SATURDAY                       BACK AND SHOULDERS

SUNDAY                             REST REST REST

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CHEST ROUTINE

FLAT BENCH DUMBELL  PRESS                 4 SETS        6 – 12 REPS

INCLINE DUMBELL  PRESS                         3 SETS       6 -12 REPS

FLAT BARBELL PRESS                                   3 SETS       6 - 8  REPS

DECLINE FLYES                                                3 SETS       6 – 10 REPS

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TRICEPS ROUTINE

OVERHEAD EXTENSIONS                              3 SETS       8 – 12 REPS

ROPE PUSHDOWNS                                           3 SETS       8 – 12 REPS

OVERHEAD ROPE EXTENSIONS                  3 SETS       6 – 8   REPS

DIPS                                                                          5 SETS       8 – 12 REPS 

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BICEPS ROUTINE

BARBELL CURLS                                                  2 SETS      8 – 12 REPS

SEATED BARBELL CURLS                                2 SETS      8 – 12 REPS

INCLINE DUMBELL  CURLS                            3 SETS       8 – 12 REPS

INCLINE HAMMER CURLS                              3 SETS       8 – 12 REPS   

REVERSE CURLS                                                   3 SETS       6 – 8   REPS     

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BACK ROUTINE                                                                                                                    

CHIPINUPS                                                              4 SETS      6 – 10 REPS

LAT PULLS                                                               3 SETS      8 – 12 REPS

CLOSE GRIP PULLDOWNS                                  3 SETS      8 – 12 REPS

SEATED LOW-PULLEY ROWS                           3 SETS      6 – 10 REPS

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LEGS

BARBELL SQUATS                                                  3 SETS       8 – 10 REPS

DEADLIFTS                                                                3 SETS       6 – 8    REPS

LEG EXTENSIONS                                                    3 SETS       8 – 12 REPS

LEG CURLS                                                                  3 SETS       6 – 10 REPS

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25 MINUTES OF CARDIO FIRST THING EVERY MORNING

3 SETS OF DECLINE CRUNCHES AFTER EVERY WORKOUT