Day 1 Cardio
Chest
Incline DB Flyes
Warm-up set of 15 then 3×12
Incline DB Press 3×12
Pec Dec 3×12
Hammer Incline 7×12

Biceps
Alt Incline Db curl 3×12
Preacher Curls 3×12
High Curls 3×12
Spider Curls 7×12

Day 2
Back
Wide grip chins
wide grip pulldowns 3×12
One Arm DB’s 3×12
Underhand barbell row 3×12 or deadlifts 3×8
Straight arm pulldowns 7×12 or low rows 7×12

Day 3 Cardio Only

Day 4
Shoulders
DB Press 3×12
Side Laterals 3×12
Front raises 3×12
Cable sides 7×12

Triceps
Dips 3×12
Pressdowns 3×12
DB Extensions 3×12
One hand pressdowns 7×12

Day 5
Legs
Leg ext 4×12
Squats 6×12
Hacks 3×12
Leg Presses 7×12

Seated leg curls 3×12
Lying leg curls 3×12
Standing curls 3×12
Stiff legged deads 7×12

Calves

Day 6&7 Cardio