Day 1: Chest (6-8 reps)
- Barbell Bench Press: 4 sets
- Incline Barbell Bench Press: 3 sets
- Decline Barbell Bench Press: 2 sets
- Incline Dumbbell Flyes: 2 sets
Day 2: Back (6-8reps)
- Chins: Do as many sets until you reach 30 reps
- Barbell Rows: 4 sets
- Close Grip Chins: 3 sets
- Deadlifts: 4-5 sets
Day 3: Legs (13-16 reps)
- Squats: 4-6 sets 6-12 reps
- Leg Curls: 3 sets
- Leg Extension: 2-3 sets
- Standing Calves: 4 set
Day 4: Shoulders (8-10 reps)
- Barbell Shoulder Press: 4 sets
- Arnold Presses: 4 sets
- Seated Laterals: 2-3 sets
- Bent Over Laterals: 2-3 sets
Day 5: Biceps (8 reps)
- Barbell Curl: 3 sets
- Preacher Curl: 3 sets
- Seated Dumbbell Curl: 2 sets
Triceps (8-10 reps)
- Close-Grip Presses: 4 sets
- Overhead Triceps Extension: 4 sets
- Reverse Pressdown: 2-4 sets
(NB: it is important to fit in cardio into your plan as cardio helps you to lose body fat and gain quality mass rather than just fat) / and remember PUSH yourself to do heavy waits)
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