This routine is a two week cycle. Every workout is followed by 15-20 minutes of cardio. Two day break between Day 5 and day 1.
Week 1:
Day 1 Legs, Abs
Day 2 Back, Bis, traps, side delts
Day 3 Chest, Tris Front Delts
Day 4 Legs, Abs
Day 5 Back, Bis, traps, side delts
Week 2:
Day 1 Legs, Abs
Day 2 Chest, Tris, Front Delts
Day 3 Back, Bis, traps, side delts
Day 4 Legs, Abs
Day 5 Chest, Tris, Front Delts
Sets are 20/15/10/7/drop set(20% less weight) unless otherwise noted
Legs
Squats 20/15/10/7/drop set
Calf raises 3 x 15
Leg Press 20/15/10/7/drop set
Calf press 3 x 15
Back, Bis, traps, side delts
Machine Pulldown to the front
Dumbbell Row
Dumbbell Shrugs
Dumbbell standing side laterals
Barbell Curls
Reverse Barbell Curls
Chest, Tris, Front Delts
Machine flat press
low incline dumbbell press
DB or Cable Flys
5 sets of military press
Tricep press downs(straight bar)
Let me know what you think!