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Day 1- Legs
Cable kick backs- 2 warm up + 4x 16-20
Lying leg curls
SUPERSET with Leg Extensions- 5x 15
Leg Press (go high and wide to hit glutes and hamstrings)- 5x 16-20
Barbell Squats- 4x 10 (go heavier here)
Bulgarian Split Squats- 5x 12 on each leg
Day 2- Shoulders
Seated DB lateral raises- (lighter weight) 5x20
Seated DB shoulder press- 4x15
Reverse fly (rear delt) machine
SUPERSET with DB Front raises 5x15
1-Arm leaning side raises at 45 degree angle- 3x15 (no rest keep switching arms)
Smith machine front press
SUPERSET smith machine upright row 4x15
Day 3- Back + Core
Start with this core circuit
60 seconds Bulgarian Twists (light weight)
60 seconds hanging knee raises
60 seconds plank
60 seconds crunches on stability ball
x3 sets
Bent over underhand barbell rows 2 warm up + 4x 15
Lying over head DB pull over - 5x 15
Lat pull down - 5 x 12
DB Rows- 4x 10
Day 4- Legs
Seated leg curls 2 warm up 4x 12
Walking lunges 2 warm up 4x 15
Barbell squats or hack squats 4x 16-20
Single leg press on assisted dip machine 3x 15 (non stop keep switching legs, make sure you push through your heel to hit glutes)
Sumo Dead lifts- 5x 15
Good Mornings 3x 20
Day 5 Shoulders + Arms
DB lateral raises (light weight) 5x 16-20
Arnold Press 4x 12
Front Cable Raises 5x 12
Hammer Curls
SUPERSET Barbell Curls- 5 x 12
Skull crushers 4x 15
Tricep Rope Push downs- 3x 20
Cardio- you can do either fasted or post workout 20-30min, heart rate 120, no higher then 130. Do 2x week, no more then 3 so you have energy for weight training.
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