Monday: Chest Exercise 1: Bench Press - 3 sets of 8-12 reps with 1 minute rest in between sets Exercise 2: Incline Dumbbell Press - 3 sets of 8-12 reps with 1 minute rest in between sets Exercise 3: Dumbbell Flyes - 3 sets of 10-15 reps with 1 minute rest in between sets Exercise 4: Pushups - 3 sets of 10-15 reps with 1 minute rest in between sets Tuesday: Back Exercise 1: Barbell Bent-Over Rows - 3 sets of 8-12 reps with 1 minute rest in between sets Exercise 2: Lat Pulldowns - 3 sets of 8-12 reps with 1 minute rest in between sets Exercise 3: Seated Cable Rows - 3 sets of 10-15 reps with 1 minute rest in between sets Exercise 4: Inverted Rows - 3 sets of 10-15 reps with 1 minute rest in between sets Wednesday: Shoulders Exercise 1: Barbell Overhead Press - 3 sets of 8-12 reps with 1 minute rest in between sets Exercise 2: Seated Dumbbell Press - 3 sets of 8-12 reps with 1 minute rest in between sets Exercise 3: Lateral Raises - 3 sets of 10-15 reps with 1 minute rest in between sets Exercise 4: Rear Delt Flyes - 3 sets of 10-15 reps with 1 minute rest in between sets Thursday: Arms Exercise 1: Barbell Curls - 3 sets of 8-12 reps with 1 minute rest in between sets Exercise 2: Hammer Curls - 3 sets of 8-12 reps with 1 minute rest in between sets Exercise 3: Triceps Pushdowns - 3 sets of 10-15 reps with 1 minute rest in between sets Exercise 4: Overhead Triceps Extensions - 3 sets of 10-15 reps with 1 minute rest in between sets Friday: Legs Exercise 1: Squats - 3 sets of 8-12 reps with 1 minute rest in between sets Exercise 2: Leg Press - 3 sets of 8-12 reps with 1 minute rest in between sets Exercise 3: Lunges - 3 sets of 10-15 reps with 1 minute rest in between sets Exercise 4: Calf Raises - 3 sets of 10-15 reps with 1 minute rest in between sets Saturday: Core Exercise 1: Planks - 3 sets of 30 seconds with 1 minute rest in between sets Exercise 2: Oblique Crunches - 3 sets of 10-15 reps with 1 minute rest in between sets Exercise 3: Hanging Leg Raises - 3 sets of 10-15 reps with 1 minute rest in between sets Exercise 4: Russian Twists - 3 sets of 10-15 reps with 1 minute rest in between sets Sunday: Rest