The person will be doing 5 workouts every week. Every day, the separate body part will be trained with a number of different exercises.
Day 1: This is the routine
- Barbell Squats, do 4 sets 8 times, with rest time of 2minutes
- Leg press, do 4 sets 25 times, with rest time of 2minutes
- Leg Curl, do 5 sets 8 times, with rest time of 1 minute
- Lunges, do 3 sets 15-20 times, with rest time of 1 minute
- Seated calf raise, do 5 sets 12 times, with rest time of 1 minute
- Standing calf raise, do 4 sets 25-30 times, with rest time of 1 minute
- Cardio workout (20-25 minutes)
Day 2: this is the routine:
- Barbell Bench Press (1minute)
- Incline dumbbell press, do 4 sets 8 times, with rest time of 1 minute
- Flat dumbbell flies, do 4 sets 12 times, with rest time of 1 minute
- Dumbbell pullovers, do 4 sets 15 times, with the rest time of 1 minutes.
- Push ups, do 3 sets for 1 minute
- Leg raises off bench, do 3 sets for 25 times, with rest of 30 seconds
- Cable crunches, do 3 sets for 15 times with the rest of 30 seconds
- Cardio, for 20 to 25 minutes
Day 3: this the routine:
- Chin up, do 4 sets with the rest time of 1 minute
- One arm dumbbell rows, do 4 sets 10 times with the rest time of 1 minute
- Reverse grip pulldowns, do 4 sets 12 times with the rest time of 1 minute
- Barbell power cleans, do 4 sets 8 times with the rest time of 1 minute
- Hyperextensions, do 4 sets 15-20 times, with the rest time of 1 minute
- Dumbbell side bends do 4 sets 20 times with the rest time of 1 minute
- Cardio Perform for 20 to 25 minutes.
Day 4: this is the routine:
- Military press, do 5 sets 8 times with the rest time of 2 minutes
- Side laterals, do 4 sets 10 times with the rest time of 1 minute
- Barbell upright rows, do 4 sets 12 times with the rest time of 1 minute
- Bent Over Laterals, do 5 sets 15 times with the rest time of 1 minute
- Incline sit ups, do 4 sets 30-50 times with the rest time of 1 minute
- Cardio Perform for 20 to 25 minutes.
Day 5: this is the routine:
- Close grip bench press, do 5 sets 6 times with the rest time of 2 minutes
- Standing barbell curls, do 5 sets 6 times with the rest time of 2 minutes
- Skull crushers, do 4 sets 10 times with the rest time of 1 minute
- Incline dumbbell curls, do 4 sets 10 times with the rest time of 1 minute
- Triceps cable press downs, do 3 sets 15 times with the rest time of 1 minute
- Dumbbell concentration curls, do 3 sets 15 times with the rest time of 1 minute.