Full Body Routine [A] Monday: [2-3 Sets - 8-12 Reps - 80 Sec Rest] [20 Sec Abs Rest] Cardio - Treadmill Running Chest - Barbell Bench Press Back - Seated Good Mornings Upper Legs - Leg Press Back - Close-Grip Front Lat Pulldown Upper Legs - Leg Extensions Biceps - Dumbbell Alternate Bicep Curl Triceps - Triceps Pushdown (Rope) Shoulders - Dumbbell Lateral Raise Abs - Butt-Ups Abs - Exercise Ball Pull-in Core (Upper Legs) - Cross Body Mountain Climbers Abs - Side Bridge Full Body Routine [B] Tuesday: [2-3 Sets - 8-12 Reps - 80 Sec Rest] [20 Sec Abs Rest] Cardio - Treadmill Running Chest - Barbell Decline Bench Press Back - Barbell Deadlift Upper Legs - Leg Press Back - Pullups Upper Legs - Leg Extensions Biceps - Barbell Curl Triceps - Dumbbell Standing Triceps Extension Shoulders - Barbell Shoulder Press Abs - Butt-Ups Abs - Exercise Ball Pull-in Upper Legs - Cross Body Mountain Climbers Abs - Side Bridge Full Body Routine [A] Thursday: [2-3 Sets - 8-12 Reps - 80 Sec Rest] [20 Sec Abs Rest] Cardio - Treadmill Running Chest - Barbell Bench Press Back - Seated Good Mornings Upper Legs - Leg Press Back - Close-Grip Front Lat Pulldown Upper Legs - Leg Extensions Biceps - Dumbbell Alternate Bicep Curl Triceps - Triceps Pushdown (Rope) Shoulders - Dumbbell Lateral Raise Abs - Butt-Ups Abs - Exercise Ball Pull-in Core (Upper Legs) - Cross Body Mountain Climbers Abs - Side Bridge Full Body Routine [B] Saturday: [2-3 Sets - 8 Reps - 80 Sec Rest] [20 Sec Abs Rest] Cardio - Treadmill Running Chest - Barbell Decline Bench Press Back - Barbell Deadlift Upper Legs - Leg Press Back - Pullups Upper Legs - Leg Extensions Biceps - Barbell Curl Triceps - Dumbbell Standing Triceps Extension Shoulders - Barbell Shoulder Press Abs - Butt-Ups Abs - Exercise Ball Pull-in Upper Legs - Cross Body Mountain Climbers Abs - Side Bridge EXTRA(Do If you want): [2-3 Sets - 8 Reps - 80 Sec Rest] Chest - Cable Cross Over Shoulders - Cable Rope Rear Delt Row Shoulders - Dumbbell Shoulder Shrug Lower Legs - Standing Dumbbell Calf Raise Cardio - Treadmill Running This is A-> B-> A-> B Work Out Next week Do - B-> A-> B-> A Week 1: Monday: A Workout Wednesday: B Workout Friday: A Workout Saturday: B Workout Week 2: Monday: B Workout Wednesday: A Workout Friday: B Workout Saturday: A Workout And so on. Progression It is important that there is progress in your training. It does no good to lift the same weights "over and over again". Therefore, we have to put progression into the training. Instead of saying: Run x% x RM and blah blah blah, we make it simple: Example If you would like to run 3 sets in each exercise, progression look like this: You take 80kg 10 times in the bench press with good technique. You could do the following: - Exercise 1: 3 sets of 8 repetitions at 65kg (or x kg, it just need to be lower than 10RM) If you finish all sets, you can rise to 10 repetitions next workout: - Exercise 2: 3 sets of 10 repetitions at 65kg If you finish all sets, you can rise to 12 repetitions next workout: - Exercise 3: 3 sets of 12 repetitions with 65kg If you does all sets, you can throw 2.5 - 5kg in next time and start over with 8 repetitions.