Monday: Chest 2 sets Bench press warm up. 3 sets Bench press (pyrnamid). 3 sets Incline dumbbell press. 3 sets Dumbbell flyes on stability ball.

Tuesday: Cardio + Core 5 minute warm up. 10 minute Interval training on treadmill. 5 minute Cool down. 3 sets Jackknife with stability ball. 3 sets Kneeling rollout with stability ball. 3 sets Hanging leg raises. 3 sets cable crunches.

Wednesday: Back 3 sets Pullups. 2 sets Deadlift warm up. 3 sets Deadlifts. 3 sets One arm dumbbell rows. 3 sets Back extensions.

Thursday: Legs 2 sets Squats warm up. 3 sets Squats. 3 sets Leg press. 3 sets Dumbbell Lunges. 3 sets Standing calf raises.

Friday: Shoulders 3 sets Military press. 3 sets Lateral Dumbbell raises. 3 sets Dumbbell shrugs. 3 sets Upright Rows. 3 sets Standing Low Pulley Deltoid raise.

Saturday: Arms 2 sets Barbell curls warm up. 3 sets Barbell curls heavy. 3 sets Triceps pushdowns with rope. 3 sets Preacher curls. 3 sets Skull Crushers. 3 sets Triceps kickbacks.