Day 1 – Upper Body
For the following exercises, begin with two sets of 10-12 reps each.
- Dumbbell press
- Standing barbell military press
- Lying tricep press
- Side lateral raise
- Preacher curls
- Seated dumbbell curl
- Dumbbell rows
- Dumbbell shrugs
If you have access to weight machines, add the following to your plan:
- Pec deck butterflys
- V-bar pushdowns
- Lat pulls with pulley machine
Day 2 – Lower Body and Abs
Again, begin doing each exercise with two sets of 10-12 reps each except for the crunches which you can do as many of them as you want.
- Barbell squat
- One leg barbell squat
- Lunges
- Standing calf press
- Stiff leg barbell
- Crunches
Machines can be especially helpful when working your lower body. Here are some you should consider on this day:
- Leg presses on a plate loaded machine
- Leg extension machine
- Seated hamstring curls
- Standing hamstring curls
- Ab machine
Day 3 – Rest
Day 4 – Upper Body
Increase your sets to 3 doing 10 – 12 reps each
- Chin ups (get assistance if necessary)
- Seated dumbbell hammer curls
- Dumbbell presses on an inclined bench
- Standing barbell military press
- Standing bicep curls
- Barbell tricep extension
- Upright barbell row
- Front dumbbell raise
The machines you can use on this day include:
- Seated cable rows
- Upright cable rows
- Cable crossover flies
- Tricep rope pushdowns
Day 5 – Lower Body and Abs
Go back to doing just two sets of 10-12 reps each except for the crunches which you can do unlimited amounts of.
- Standing calf press
- Lunges
- Barbell squat
- Stiff leg barbell
- Standing calf raises
- Crunches
Machine exercises include:
- Leg presses on a plate loaded machine
- Seated hamstring curls
- Kneeling hamstring curls