The Workouts
Barbell Bench Press
4 Sets
Incline Dumbbell Chest Press
3 Sets
Decline Smith Press
3 Sets
Parallel Bar Dips
4 Sets
Close Grip Bench Press
4 Sets
Cable Crunches
3 Sets
Hanging Leg Lifts
3 Sets
Overhead Presses
4 Sets
Standing Alternating Dumbbell Press
3 Sets
Upright Rows
3 Sets
Barbell Squats
4 Sets
Deadlifts
3 Sets
Walking Lunge
3 Sets
Standing Calf Raises
3 Sets
Seated Calf Raises
3 Sets
Bent Over Rows
4 Sets
Bent Over Dumbbell Rows
3 Sets
Seated Cable Rows
3 Sets
Barbell Shrugs
4 Sets
Barbell Curls
3 Sets
E-Z Bar Preacher Curls
3 Sets
Reverse Barbell Curls
3 Sets
Treadmill
Every minute on the minute for 20 minutes
Incline Dumbbell Flyes
3 Sets
Flat Dumbbell Flyes
3 Sets
Cable Crossovers
3 Sets
Tricep Pushdowns
3 Sets
Standing Dumbbell Tricep Extension
3 Sets
Dumbbell Pullovers
3 Sets
Crunches
1 Set
Treadmill
Every minute on the minute for 20 minutes
Wide Grip Pulldowns
3 Sets
Reverse Grip Pulldowns
3 Sets
Straight-Arm Pulldown
3 Sets
Smith Machine Shoulder Shrugs
1 Set
Incline Dumbbell Curl
3 Sets
Cable Curls
3 Sets
Rope Cable Curl
3 Sets
Bent Over Rows
4 Sets
Schedule
Day 2
Rest
Day 3
Rest
Day 4
Rest
Day 5
Rest
Day 6
Rest
Day 7
Rest