Workout notes:This routine is performed on a 3 days on and 1 day off per week.A thorough cardio warm up at start of each day, stretches and cardio cool down at the end of the training session.Cardio is low intensity for up to an hour twice per day; First thing in the morning before breakfast and evening time, at least 2 hrs before bedtime.30 Seconds rest only between sets.Rep timing of 2-1-2 performed on each exerciseDaily Workout Schedule:

Day 1 - Chest and TricepsChestExercise Sets RepsIncline Dumbbell Press 4 12-15Flat Dumbbell Press 3 12Incline Flys 3 12Pec Deck 3 12TricepsExercise Sets RepsSkull Crushers 4 12-15Rope Extensions 3 12Straight Bar Pushdowns 3 12AbdominalsExercise Sets RepsRope Crunch 4 20-25Hanging Knee Raise 4 20-25

Day 2 - Back and BicepsBackExercise Sets RepsWide Grip Chins 4 12-15Wide Grip Rows 3 12Narrow Grip Pulldown 4 12-15Hyper Extensions 3 12BicepsExercise Sets RepsConcentration Curls 4 12-15EZ Bar Curl 3 12

Day 3 - Legs and ShouldersLegsExercise Sets RepsSquats 4 12-15Leg Extensions 3 12Leg Curl 4 12-15Stiff Leg Deadlifts 3 12Seated Calf Raise 3 12ShouldersExercise Sets RepsDumbbell Shoulders Press 4 12-15Cable Lateral Raise 3 12Reverse Cable Fly 3 12Smith Machine Shrugs 4 12-15AbdominalsExercise Sets RepsRope Crunch 4 20-25Hanging Knee Raise 4 20-25

Day 4: Rest Day

Day 5 - Chest and TricepsChestExercise Sets RepsIncline Barbell Press 4 12-15Flat Barbell Press 3 12Flat Flys 3 12Cable Crossovers 3 12TricepsExercise Sets RepsReverse Grip Pushdown 4 12-15Dumbbell Kickbacks 3 12Dumbbell Extension 3 12AbdominalsExercise Sets RepsWeighted Incline Crunches 4 20-25Hip Thrusts 4 20-25

Day 6 - Back and BicepsBackExercise Sets RepsWide Grip Pulldowns 4 12-15Bent Over Dumbbell Rows 3 12Good Mornings 3 12One Arm Dumbbell Row 3 12BicepsExercise Sets RepsPreacher Curl 4 12-15Dumbbell Curl 3 12

Day 7 - Legs and ShouldersLegsExercise Sets RepsLeg Press 4 12-15Lunges 3 12Leg Curl 4 12-15Straight Leg Deadlifts 3 12Standing Calf Raises 3 12-15ShouldersExercise Sets RepsSmith Machine Press 4 12-15Dumbbell Lateral Raises 3 12Dumbbell Rear Delt Flys 3 12Upright Rows 3 12AbdominalsExercise Sets RepsWeighted Incline Crunches 4 20-25Hip Thrusts 4 20-25