| Day | Body Part | Exercise | SetsxReps | ||
| M | Chest | Bench Press | Warm-up | 3x8 | 1x12 |
| Dumbbell Flies | 3x10 | 1x15 | |||
| Incline Press | 3x10 | 1x15 | |||
| Shoulders | Side Lateral Raises | 3x12 | |||
| Front Lateral Raises | 3x12 | ||||
| Triceps | Push-Downs Bar | 3x8 | 2x12 | ||
| Push-Downs Rope | 3x10 | ||||
| T | Back | Lat. Pull-Downs | Warm-up | 3x8 | 1x15 |
| Seated Rows | 3x8 | 1x15 | |||
| Traps | Dumbbell Shrugs | 3x20 | |||
| Biceps | E-Z Curls | 3x10 | |||
| Dumbbell Curls | 3x10 | ||||
| W1 | Legs | Dumbbell Lunges | Warm-up Bwt | 3x10 | |
| Leg Extensions | 3x15 | ||||
| Leg Curls | 3x15 | ||||
| Calf Raises | 3x15 | ||||
| R | Chest | Dumbbell Press | Warm-up | 3x8 | 1x12 |
| Incline Dumbbell Press | 3x10 | 1x15 | |||
| Shoulders | Side Lateral Raises | 3x12 | |||
| Back Lateral Raises | 2x12 | ||||
| Triceps | Push-Downs Bar | 3x8 | 2x12 | ||
| Dumbbell Z-Kicks | 3x12 | ||||
| F | Back | Lat. Pull-Downs | Warm-up | 3x8 | 1x15 |
| Seated Rows | 3x8 | 1x15 | |||
| Traps | Dumbbell Shrugs | 3x20 | |||
| Biceps | E-Z Curls | 3x10 | |||
| Dumbbell Curls | 3x10 | ||||
| W2 | Legs | Squats/Legpress | Warm-up | 3x10 | 1x15 |
| DeadLift from 2'' below knee | Warm-up | 3x8 | 1x15 | ||
| Leg Extensions | 3x15 | ||||
| Leg Curls | 3x15 | ||||