Push 1 SetXReps

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Stretch

BB Bench Press 5x6

DB Hammer Curls 4x10

DB Incline Press 4x10

DB Underhand Chest Fly 5x8

DB Overhead Press 4x8

Abs Penguin Touch 3x50

Abs Leg Lifts 3x25

Ab Crunches 3x20

--

Pull 1

--

Stretch

Cable Lat Pulldown 4x12

Cable Tricep Pulldown 4x10

Cable Single Arm Tricep Pull 3x6

Cable Curls 3x10

Back Pull Machine 4x8

25 Min Cardio (Treadmill or Stairmaster)

Abs Penguin Touch 3x50

Abs Leg Lifts 3x25

Ab Crunches 3x20

--

Leg 1

--

Stretch

Front Squat 2x6

Back Squat 4x6

Leg Press 3x10

Quad Ext Machine 5x8

Hamstring Curl Machine 5x8

Plank 2x30 Sec

Lunges 3x8

Ab Crunches 3x20

--

Cardio

--

Stretch

Leg Roll-Out

25 Min Cardio (Treadmill or Stairmaster)

50 Push-Ups

Pool (If Available)

Abs Penguin Touch 3x50

Abs Leg Lifts 3x25

Ab Crunches 3x20

--

Push 2

--

Stretch

BB Bench Press 4x8

DB Curls 5x8

DB Incline Press 5x10

DB Chest Fly 5x8

DB Overhead Press 4x8

25 Min Cardio (Treadmill or Stairmaster)

Abs Penguin Touch 3x50

Abs Leg Lifts 3x25

Ab Crunches 3x20

--

Pull 2

--

Stretch

Cable Lat Pulldown 4x12

Cable Tricep Pulldown 4x10

Cable Single Arm Tricep Pull 3x6

Cable Curls 3x10

Back Pull Machine 4x8

BB Bent-Over-Rows 4x8

Abs Penguin Touch 3x50

Abs Leg Lifts 3x25

Ab Crunches 3x20

--

Leg 2

--

Stretch

Front Squat 1x8, 2x6

Back Squat 3x6, 1x4

Leg Press 2x12

Quad Ext Machine 5x8

Hamstring Curl Machine 5x8

20 Min Cardio (Treadmill or Stairmaster)

Plank 2x30 Sec

Lunges 3x8

Ab Crunches 3x20

--

Rest

--

Complete Rest Day

Drink Extra Water

Take Nap if Possible

Mentally Relax

Read a Book

Play Video Games