Day 1

Chest,
Triceps,
Abs

Day 2
Shoulders,
Legs, Calves

Day 3
Back,
Traps,
Biceps

Day 4
Chest,
Triceps,
Abs

Day 5
Shoulder
s, Legs,
Calves

Day 6
Back,
Traps,
Biceps

Day 7
Rest

EXERCISE - Chest, Triceps, Abs

Step-up with Knee Raise: 2-3 minutes of cardio warm-up
Barbell Bench Press - Medium Grip: 1-2 warm-up sets, 4 sets of 9-11 reps, 1
minute of cardio acceleration, option Bench Step-Ups
Incline Dumbbell Press: 3 sets of 9-11 reps, 1 minute of cardio acceleration,
option Dumbbell Clean
Decline Smith Press: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option
Running in place
Dips: 4 sets of 9-11 reps, 1 minute of cardio acceleration, option Kettlebell
Swing
Close-Grip Barbell Bench Press: 4 sets of 9-11 reps, 1 minute of cardio
acceleration, option Smith Power Clean
Cable Crunch: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Bench
Step-Ups
Smith Machine Hip Thrust: 3 sets of 9-11 reps, 1 minute of cardio acceleration,
option Quick Step-Ups
EXERCISE - Shoulders, Legs, Calves
Step-up with Knee Raise: 2-3 minutes of cardio warm-up
Barbell Shoulder Press: 1-2 warm-up sets, 4 sets of 9-11 reps, 1 minute of cardio
acceleration, option Bench Step-Ups
Standing Alternating Dumbbell Press: 3 sets of 9-11 reps, 1 minute of cardio
acceleration, option Kettlebell Swing
Smith Machine One-Arm Upright Row: 3 sets of 9-11 reps, 1 minute of cardio
acceleration, option Sprints
Barbell Squat: 4 sets of 9-11 reps, 1 minute of cardio acceleration, option
Battling Ropes
Barbell Deadlift: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option Med
Ball Slam
Walking Lunge: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option
Mountain Climber
Standing Calf Raises: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option
Lateral Bound
Seated Calf Raise: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option
Skipping (in place)

EXERCISE - Back, Traps, Biceps

Skipping (in place): 2-3 minutes of cardio warm-up
Bent Over Barbell Row: 1-2 warm-up sets, 4 sets of 9-11 reps, 1 minute of
cardio acceleration, option Skipping (in place)
Bent Over Dumbbell Row: 3 sets of 9-11 reps, 1 minute of cardio
acceleration, option Goblet Squat
Seated Cable Rows: 3 sets of 9-11 reps, 1 minute of cardio acceleration,
option Box Jump

Barbell Shrug: 4 sets of 9-11 reps, 1 minute of cardio acceleration, option

Dumbbell Step Ups
Barbell Curl: 3 sets of 9-11 reps, 1 minute of cardio acceleration, option
Kettlebell Swings
Barbell or EZ-Bar Preacher Curl: 3 sets of 9-11 reps, 1 minute of cardio
acceleration, option Med Ball Slam
Reverse Barbell Curl: 3 sets of 9-11 reps, 1 minute of cardio acceleration,
option Dumbbell Lunge
Seated Palm-Up Barbell Wrist Curl: 3 sets of 9-11 reps, 1 minute of cardio
acceleration, option Battling Ropes