Day 1: Chest & Triceps Incline Barbell Bench Press Position your body on an incline bench set to about 45 degrees. Grab a barbell with an overhand grip that’s slightly wider than shoulder width. Extend your arms so that the bar is over your head. Lower the bar slowly to your chest, making sure to keep your elbows tucked in. Return to the starting position. Do 3 sets of 6 to 8 reps. Dumbbell Press Lie on a flat bench on your back with your feet on the floor. Grab a pair of dumbbells with an overhand grip and hold them on either side of your chest. Press the dumbbells up so that they meet in the middle over your head. Return to the starting position. Do 4 sets of 6-8 reps Weighted Dip Grip the ends of the handles at a dip station and straighten your arms so that you are hanging. Engaging your triceps, lower yourself until your toes graze the floor. Push yourself back up to the starting position. Do 4 sets of 6 to 8 reps. Close-Grip Barbell Bench Press Grasp a barbell with a grip that’s 6 to 12 inches apart. Hold the bar above your sternum with your arms straight. Lower the bar to your chest, then press back up to the starting position. Do 4 sets of 6 to 8 reps. Dumbbell Lying Triceps Extension Grab two dumbbells and lie on a bench with your arms extended overhead. The dumbbells should be aligned longways. Bending at the elbows, lower the dumbbells to either side of your head. Straighten your arms to return to starting position. Do 3 sets of 6 to 8 reps. Day 2: Legs, Calves & Abs Leg Press Using a leg press machine, adjust the seat so that you can sit comfortably with your hips beneath your knees and your knees beneath your feet. Remove the safeties and lower your knees toward your chest until they’re bent 90 degrees and then press back up. Do 4 sets of 6 to 8 reps. Barbell Hack Squat Hold the barbell behind your back with your arms slightly wider than shoulder-width apart. Your palms should be facing away from you. Keep your feet shoulder-width apart. Push your hips back and engage your core. Pressing into your heels, bend at the knees to lower the bar to the floor. Pause, then reverse the movement back to the starting position. Do 4 sets of 6 to 8 reps. Romanian Deadlift Hold the bar in front of your thighs with a shoulder-width grip. Pull it close to your body. Drive your hips back and lower your torso, allowing your knees to bend as needed, until you feel a stretch in your hamstrings. Extend your hips to return to the starting position. Do 4 sets of 6 to 8 reps Standing Calf Raise You’ll need a heavy box for this exercise. Place it near a wall so you can use your hands for balance. Stand at the edge of the box on the balls of your feet. You heels should be hanging off. Pressing into your toes, raise your heels up past the edge of the box. Lower to starting position. Do 3 sets of 20 reps. Hanging Leg Raise You’ll need a pullup bar for this exercise. Grab the bar with an overhand grip, making sure your arms are completely straight and that your feet are off the ground. Use your core to raise your legs up towards your chest. Keep your legs straight the entire time. Slowly lower to the starting position. Do 2 sets of 20 reps. Cable Crunch Hook a rope attachment to a high-pulley cable machine. Kneeling, place your head between the sides of the attachment and grip them with your hands. Engaging your core, lean forward towards the floor, driving your elbows towards your thighs. Slowly raise to return to the starting position. Do 2 sets of 20 reps. Day 3: Shoulders & Trapezius Overhead Dumbbell Press Hold a pair of dumbells outside your shoulders with your elbows bent and palms facing each other. Stand with your feet shoulder width apart and bend your knees slightly. Press both dumbbells up until your arms are straight. Pause, then lower the dumbbells back to the starting position. Do 3 sets of 6 to 8 reps. Arnold Press Standing with your feet shoulder width apart, hold a pair of dumbbells under your chin with your elbows bent. The discs of the weights should be touching. Your palms should be facing you. As you raise your arms above your head, rotate your hands so that your palms are facing away from you at the top of the movement. Reverse the rotation as you lower the weights and return to starting position. Do 4 sets of 6 to 8 reps. Barbell Upright Row Standing with your feet shoulder-width apart, grab a barbell with an overhand grip. Your hands should be about 6 to 12 inches apart. Raise the barbell to your chin, flaring your elbows outward. Pause for 1 to 2 seconds, then lower the barbell to starting position. Do 4 sets of 6 to 8 reps. Bent-Over Lateral Raise Grab a pair of dumbbells and bend over at the waist, letting your arms hang down with your palms facing towards each other. Raise your arms out to the side until your arms are parallel to the ground, keeping your elbows slightly bent. Slowly lower back to starting position. Do 4 sets of 6 to 8 reps. Dumbbell Shrug Grab a pair of dumbbells and let them hang at arm’s length at your sides with your palms facing your legs. Explode upward, shrugging your shoulders while keeping your arms straight. Lower to return to starting position. Do 3 sets of 6 to 8 reps. Day 4: Shoulders, Trapezius and Abs Dumbbell Bench Press Lie face up on a bench with your feet on the floor. Hold the dumbbells directly above your sternum with straight arms. Pull your shoulders together and lower the dumbbells to the side of your chest. Return to the starting position. Do 2 set of 12 reps. Smith Machine Upright Row Set the bar in the Smith Machine slightly above knee height and grip the bar using a double overhand grip with your hands about 6 inches apart. Bending at the elbows raise the bar towards your chin. Keep the bar as close to your body as you can throughout the exercise. Lower the bar back to starting position. Do 4 sets of 6 to 10 reps. Dumbbell Upright Row Grab a pair of dumbbells with an overhand grip and let them hang in front of your thighs. Keeping the weights as close to your body as possible, pull the dumbbells up towards your chest. Pause for 1 to 2 seconds at the top of your chest. Lower the weights slowly back to starting position. Do 2 sets of 12 reps. Dumbbell Lateral Raise You’ll need a squat rack for this exercise. Hold a dumbbell in your right hand at arm’s length with your palm facing your body. Grab the squat rack with your left arm fully extended at chest height and place your feet together about a foot away from the base of the rack. Raise your right arm and pause when the dumbbell reaches shoulder height. Lower the weight to your thigh. Do 4 sets of 6 to 10 reps. Barbell Shrug Grab a barbell with an overhand grip and let it hang at arm’s length. Your hands should be shoulder-width apart. Exploding upwards, shrug your shoulders as high as you can while keeping your arms straight. Lower to starting position. Do 4 sets of 12 reps. Dumbbell Shrug Grab a pair of dumbells and let them hang at arm’s length with your palms facing each other. Shrug your shoulders as high as you can, then release. Perform 2 sets of 12 reps. Double Crunch Lie flat on your back with your hands behind your head, knees bent, feet close together. Tighten your abs and raise both your shoulders and upper back and knees towards your torso. Release to the floor. Do 4 sets of 20 reps. Day 5: Back and Biceps Barbell Deadlift Place the barbell on the ground and approach it so that it is centered over your feet. Keep your feet hip-distance apart. Bend at the hip to grip the bar, hands shoulder-width apart, palms facing away from you. Inhale, then lower your hips and flex your knees until your shins touch the bar. Keeping your chest up and your back arched, drive through the heels to move the weight upward. After the bar passes your knees, pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar. Bend at the hips to lower the bar to the floor. Do 4 sets of 6 to 10 reps. Dumbbell Deadlift Place two dumbbells in front of you and stand with your feet hip distance apart. Bend at your hips and knees and grab the dumbells off the floor with an overhand grip. Stand up with the dumbells and thrust your hips forward. Slowly lower back to starting position. Do 2 sets of 12 reps. Bent Over Barbell Row Holding a barbell with your palms facing down, bend your knees slightly and bring your torso forward by bending at the waist. Keep your back straight until it is nearly parallel to the floor. Keeping your torso stationary, breathe out and lift the barbell to you. Keep your elbows close to your body, using only your forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause. Inhale and slowly lower the barbell back to the starting position. Do 4 sets of 6 to 10 reps. Single Arm Neutral-Grip Dumbbell Row Grab a dumbbell in one hand and bend at the waist, placing your free hand on your hip. Lower the dumbbell until your arm is completely straight, then raise the weight to your waist, pulling your shoulder blades together. Perform 12 reps, then switch arms. Complete 2 sets. T-Bar Row You need a barbell with a V-Handle attachment for this exercise. Straddle the barbell and grab the handle with both hands. Your arms should be fully extended. Bend your knees and position your back so that it’s at a 45 degree angle to the floor. Squeezing your shoulder blades together, lift the barbell towards your chest. Slowly lower the barbell back to starting position. Do 4 sets of 6-10 reps. Lat Pulldown Sit at a lat pulldown station and grab the bar with an overhand grip that’s just beyond shoulder width. Keeping your torso straight, pull down on the bar until it reaches your chest. Pause, then return to the starting position. Perform 4 sets of 6 to 10 reps. Barbell Biceps Curl Grab a barbell with an underhand grip and let it hang at arms length. Bending at your elbows, curl the barbell as close to your shoulders as you can. Slowly lower the barbell back to starting position. Perform 4 sets of 6 to 10 reps. Dumbbell Hammer Curl Grab 2 dumbbells and let them hang at your sides at arm’s length with the plates facing forward. Keeping your upper arms straight, bend at the elbows and raise the dumbbells to your chest. Slowly lower back to starting position. Do 4 sets of 6 to 10 reps. Day 6 and 7: Rest