EXERCISE Day 1 Leg  

Set #1   Set #2   Set #3 

 Warmup: Jump Squat: 2 sets of 15 reps      XX
 Wide Stance Barbell Squat: 3 sets of 8-12 reps       
 Narrow Stance Leg Press: 3 sets of 8-12 reps       
 Leg Extension: 3 sets of 8-12 reps       
 Romanian Deadlift: 3 sets of 8-12 reps       
 Lying Leg Curl: 3 sets of 8-12 reps       
 Calf Press (on Leg Press): 3 sets of 8-12 reps       
 Standing Calf Raise (on Dumbbell): 3 sets of 8-12 reps       
EXERCISE Day 2 Push  Set #1   Set #2   Set #3 
 Warmup: Pushups: 2 sets of 15 reps      XX
 Bench Press: 3 sets of 8-12 reps       
 Incline Dumbbell Press: 3 sets of 8-12 reps       
 Cable Crossover: 3 sets of 8-12 reps       
 Dips: 3 sets of 8-12 reps       
 Overhead Tricep Extension (Rope): 3 sets of 8-12 reps       
 Decline Crunch: 3 sets of 8-12 reps       
 Ab Roller: 3 sets of 8-12 reps       

Day 3 Cardio 20 minutes of moderate cardio on the treadmill

EXERCISE Day 4 Pull  Set #1   Set #2   Set #3 
 Warmup: Floor Bridge: 2 sets of 15 reps      XX
 Deadlift: 3 sets of 8-12 reps       
 Wide-Grip Lat Pulldown: 3 sets of 8-12 reps       
 Dumbbell Pullover: 3 sets of 8-12 reps       
 One-Arm Dumbbell Row: 3 sets of 8-12 reps       
 Lying T-Bar Row: 3 sets of 8-12 reps       
 Middle Back Shrug: 3 sets of 8-12 reps       
 Smith Machine Shrug: 3 sets of 8-12 reps       
EXERCISE Day 5 Shoulder/Biceps/Abs  Set #1   Set #2   Set #3 
 Warmup: External Rotation: 2 sets of 15 reps      XX
 Push Press: 3 sets of 8-12 reps       
 Arnold Press: 3 sets of 8-12 reps       
 Rear Delt Fly: 3 sets of 8-12 reps       
 Preacher Curl: 3x8-12       
 Alternating Dumbbell Curl: 3 sets of 8-12 reps       
 Side Bridge: 3 sets of 8-12 reps       
 Knee/Hip Raise: 3 sets of 8-12 reps       

Day 6 Cardio 20 minutes of moderate cardio on the stationary bike.

Day 7 Rest