Day One:
Chest: Bench Press; Incline Flye
Biceps: Preacher curl; Barbell curl; Incline Dumbbell curl

Day Two:
Shoulders: Lateral Raise; Overhead Dumbbell press
Legs: Squat; Leg Press
Calves: Standing Calf raise; Seated calf Raise

Day three:
Back: Bent Over Row; Pulldown; deadlift
Triceps: Pressdown; Close Grip bench; Skull crushers
Abs: Leg Raise; Cable Crunch

Day Four:
Swiss Ball Crunches
Dips
Shrugs
Pull Ups
Cardio


Day Five:
Push Ups
Sit Ups
cardio


Day Six:
cardio

Day Seven:
Rest

:bb: or