4 Day Upper/Lower Body Split - include your own abdominal exercises every workout day. - The program here focuses on definition and not mass.  In order to increase muscle mass, slightly increase the sets (1-2 sets more), and lower the reps (2-4 reps less) Day 1 – upper body Day 2 - lower body Day 3 – rest Day 4 – upper body Day 5 – lower body Day 6 – rest Day 7 - rest MONDAY AND THURSDAY – upper body (day 1 & 4) exercise                        sets reps            rest(minutes) Bench Press                      2 x 12              1:15 Incline press                    2 x 12              1 Flat flyes                       2 x 12              1 Lat pull down/chinups            2 x 12              1 Low-pulley row                   2 x 12              1 Shoulder press                   2 x 12              1 Delt raises                      2 x 12              1 Shrugs                           2 x 12              1 Tricep extension                 2 x 12              1 TUESDAY AND FRIDAY – lower body (day 2 & 5)                                                                              exercise                        sets reps            rest(minutes) Leg Press/squat                  3 x 12                 1:30 Lunges                           2 x 12                 1         Leg extensions                   2 x 12                 1 Leg curls                        2 x 12                 1 Bicep curls(preacher curls)      3 x 12                 1 Hammer curls(using dumbbells)    2 x 12                 1 Calve raises                     3 x 12                 40 seconds Abs***