Be carefull not to over extend
| Day 1 | Sunday | Chest and Triceps |
| Day 2 | Monday | Back and Traps |
| Day 3 | Tuesday | OFF |
| Day 4 | Wednesday | Quads and Calves |
| Day 5 | Thursday | Shoulders and Biceps |
| Day 6 | Friday | Deadlift and Hamstrings |
| Day 7 | Saturday | OFF |
| DAY - MUSCLE GROUP | EXERCISE | TYPE | SETS | REPS | PIC | NOTES |
| Chest and Triceps | ||||||
| Cardio | 550 Calories Worth | |||||
| Chest | Bench Press | Power | 2 or 4 | 3 to 5 | | Keep your arms wide 90 degrees only |
| Incline Bench Press | Muscle | 2 or 3 | 6 to 12 | | Use the incline bench to do a bench press | |
| Dumbbell Bench Press | Muscle | 2 or 3 | 6 to 12 | | Don't come down more than 90 degrees | |
| Dumbbell Flys | Burn | 1 | 40 | | Lay back, fly weight out. Be carefull not to over extend | |
| Triceps | Closegrip Bench Press | Power | 2 | 3 to 5 | | Bench press with your hands about 4" apart |
| Seated French Press | Muscle | 2 | 6 to 12 | | Barbell, over head, tricep extension | |
| Cable Tricep Extension | Burn | 1 | 40 | | Tricep Extension down with Rope on cable machine | |
| Abs | *enter routine specifics later* | |||||