Week One
Day 1
Chest & Shoulders

Flat Bench DB Reps 20 20 15 12 10 5 5 5 2
Weight

Machine Shoulder Press Reps 20 20 15 12 10 5 5 5 2
Weight

Day 2
Back

Seated Lower Back Machin Reps 20 20 15 12 10 5 5 5 2
Weight
Lat pull downs Reps 20 15 12 10 8 6
Weight

Day 3
Calves & Abs
Rope crunches Reps 12 12 12 12 12
Weight
Weighted leg lifts Reps 12 12 12 12
Weight
Standing Calves Reps 12 12 12 12
Weight

Day 4
Legs
Squats Reps 20 20 15 12 10 5 5 5 2
Weight
Lying Leg Curls Reps 20 20 15 12 10 5 5 5 2
Weight

Day 5
Arms
Lying triceps extensions Reps 20 20 15 12 10 5 5 5 2
Weight
Bar curls Reps 20 20 15 12 10 5 5 5 2
Weight

Week Two
Day 1
Chest & Shoulders
Incline Dumbbell Reps 20 15 12 10 8 6
Weight
Flies & Push ups super sets Reps 12 12 12 12
Weight

Day 2
Back
Seated Rows Reps 20 15 12 10 8 6
Weight
Lat pull downs & machine rows super sets Reps 12 12 12 12
Weight

Day 3
Calves & Abs
Ball crunches Reps AMAS AMAS AMAS AMAS
Hanging leg lifts Reps AMAS AMAS AMAS AMAS
Seated calves Reps 15 15 15 15 15 15
Weight
Day 4
Legs
Leg press Reps 20 15 12 10 8 6
Weight
Super set extensions & hack squats Reps 20 20 20 20
Weight


Day 5
Arms
Seated DB curls both arms at once Reps 20 15 12 10 8 6
Weight
Preacher and cable super sets Reps 12 12 12 12
Weight
One arm seated DB extensions Reps 20 15 12 10 8 6
Weight
Push downs and dips super sets Reps 12 12 12 12

3 days cardio recumbent bike, intervals, 20 mins, hard

(alternate week 1 & 2 for 4-6 weeks, then we'll switch you to a different workout for a few weeks then back)