| Monday: Chest, Biceps, Abs Chest: Smith Machine Bench Press, Incline Dumbell Press, Dumbell Flyes, Push ups Biceps: Bicep Dumbell Curls, Dumbell Concentration Curls, Hammer Curls Abs: Dumbell Side Bends, Ball Crunches, Reverse Ball Crunches, Planks |
| Wednesday: Legs, Triceps Quads: Smith Squats, Front Smith Squats, Dumbell Rear Lunges Hams: Dumbell Forward Lunges, Straight Leg Dumbell Dead Lift, Ball Leg Curls Tris: Cable Push Downs, Overhead Dumbell Extension, Bench Dips |
| Friday: Shoulders, Back Shoulders: Dumbell Press, Smith Shoulder Press, Lying Cable Front Raise Back: Seated Row, Lat Pull Down, Lying Dumbell Pull Over |