With this routine, you'll be hitting the gym for five straight days and then taking two days off. Think of this routine as a job that has the week-ends off. You'll start on Monday by hitting chest and abs. Tuesday is back day, Wednesday is leg day. You'll train arms and abs on thursday. And then you'll close out the week by hitting shoulders, here's the program.
Monday
Exercise
Set 1
Set 2
Set 3
Set 4
Chest
Incline Barbell Press
15 Reps
12 Reps
10 Reps
8 Reps
Flat Dumbell Press
12 Reps
10 Reps
8 Reps
Incline Dumbbell Flyes
15 Reps
12 Reps
10 Reps
Cable Cross Overs (Do 3 Drop Downs on each Set)
12 Reps
12 Reps
12 Reps
12 Reps
Abs
Crunches
50 Reps
50 Reps
50 Reps
Hanging Leg Raises
30 Reps
30 Reps
30 Reps
30 Reps
Tuesday
Exercise
Set 1
Set 2
Set 3
Set 4
Back
Barbell Rows
15 Reps
12 Reps
10 Reps
8 Reps
Dumbbell Rows
12 Reps
10 Reps
8 Reps
Lat Pull-downs
15 Reps
12 Reps
10 Reps
Low Cable Pulley Rows (Do 3 Drop Downs on each Set)
Training Routine
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