5 days a week, 4 sets of 8-10 reps on each workout.
~Monday: Chest - Bench press, dumbbell flies, dumbbell press, and 3 sets of 20-30 push-ups.
~Tuesday: Back & Abs - Wide-grip front lat pulldown, close-grip front lat pulldown, dumbbell side bend, and 3 sets of 20-30 bent-knee sit-ups.
~Wednesday: Legs - Squats, leg curls, and calf raises.
~Thursday: Shoulders & Abs - Military press, upright rows, and 3 sets of 20-30 bent-knee sit-ups.
~Friday: Arms - Triceps pulldowns, reverse medium-grip triceps bench press, standing alternated dumbbell curl, seated palms down barbell wrist curl, seated palms up barbell wrist curl.
~Monday: Chest - Bench press, dumbbell flies, dumbbell press, and 3 sets of 20-30 push-ups.
~Tuesday: Back & Abs - Wide-grip front lat pulldown, close-grip front lat pulldown, dumbbell side bend, and 3 sets of 20-30 bent-knee sit-ups.
~Wednesday: Legs - Squats, leg curls, and calf raises.
~Thursday: Shoulders & Abs - Military press, upright rows, and 3 sets of 20-30 bent-knee sit-ups.
~Friday: Arms - Triceps pulldowns, reverse medium-grip triceps bench press, standing alternated dumbbell curl, seated palms down barbell wrist curl, seated palms up barbell wrist curl.