WEEK 1-5

Upper
Incline Bench Press 3-4 x 4-6
Dumbell Flys 3-4 x 8-12
Bent over row 3-4 x 4-6
Lat Pulldown 3-4 x 6-10
Military Press 3-4 x 4-6
Front delt raise 3-4 x 8-12
Barbell curl 3-4 x 8-12
Skullcrusher 3-4 x 8-12

Lower
Squats 3-4 x 4-6
Stiff leg deadlift 3-4 x 8-12
Leg Extension 3-4 x 8-12
Glute raises 3-4 x 8-12
Calf raises 3-4 X 18-20

Upper
Incline Bench Press 3-4 x 8-12
Flat bench dumbell press 3-4 x 8-12
One arm dumbell row 3-4 x 8-12
Cable row 3-4 x 8-12
Shoulder Press dumbell 3-4 x 8-12
Chinups 3-4 x 8-12
Preacher Curls 3-4 x 4-6
Tricep Pushdowns 3-4 x 8-12
Lower
Squats 3-4 x 8-12
Stiff leg deadlift 3-4 x 4-6
Leg Press 3-4 x 8-12
Glute raises 3-4 x 8-12
Lunges 3-4 x 8-12
Calf raises 3-4 X 18-20