Monday: Chest and Triceps
Dumbbell Bench Press: 4 x 12,12,10,8
Incline Barbell Press: 4 x 12,12,10,8
Cable Flies: 4 x 12,10,8,6
Self Weighted Dips: 4 x 16,14,12,10
Rope Pulldowns: 4 x 12,12,10,8
Skullcrushers : 4 x 12,10,8,6
Tuesday: Cardio and Abs
20 minutes on the treadmill
4-6 ab exercises, never exceeding 20 reps
30 minutes on the exercise bike
Wednesday: Legs and Shoulders
Squat: 4 x 12,12,10,8
Laying Leg Curl: 4 x 12,12,10,8
Leg Extension: 4 x 12,12,10,8
Leg Press: 4 x 14,12,10,8
Weighted Calf Raises: 4 x 12,12,10,8
Seated Dumbbell Shoulder Press: 4 x 12,10,8,6
Lat Raises: 3 x 8
Shrugs: 4 x 14,12,10,10
Thursday: Repeat Tuesday
Friday: Back and Biceps
Wide Grip Pull-Ups: 4 x 10
Seated Rows: 4 x 12,12,10,8
Lat Pulldowns: 4 x 12,12,10,8
Deadlifts: 4 x 12,10,8,6
Dumbell Curls: 4 x 12,10,8,12
Cable Curls: 3 x 10
Barbell Curls: 3 x 12,10,8
Saturday and Sunday I use for extra cardio or abs, or if one day during the week I decided to do just Chest or Back for instance, since they each contain so many working muscles, I will do tri's or bi's during the weekend. If I feel like I have had a sufficient week of working out and my diet was absolutely clean I will use the weekend to rest, which happens maybe once a year.
*I DO NOT always follow this workout exactly! Like I said you don't want to plateau, so interchange the barbell for dumbbells, or find a different exercise you like and switch off every week*
I know alot of people say and think you should workout certain muscle groups more than once a week, but if you go as hard as possible every day, your muscles are exhausted and they need the 6 days off, and if your diet is clean and correct, they will still be fed and they will still grow. Your body can do wonders if you allow it to perform at its maximum capability.
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