Monday - Chest, Shoulders and Traps:


Bench Presses (Chest) (5x5)


Military Presses (Shoulders) (5x5)


Dumbbell Shoulder Shrugs (Traps) (3x7)


Dumbell Curls (Biceps) (3x7)


Tuesday - OFF


Wednesday - Legs, Lats and Abs:


Back Squats (Legs) (5x5)


Dead Lifts (Legs) (5x5)


Chin-Ups (Lats) (As many as possible in 4 sets)


Crunches (Abs) (2x30)


Push out as many Bicycle Maneuvers as I can for my Abs


Thursday - Chest, Shoulders, Traps, Back and Triceps:


Bench Presses (Chest) (5x5)


Overhead Presses (Shoulders) (5x5)


Dumbbell Shoulder Shrugs (Traps) (3x7)


Bent-Over Rows (Back) (5x5)


French Presses (Triceps) (3x7)


Friday - Legs, Lats and Abs:


Back Squats (Legs) (5x5)


Dead Lifts (Legs) (5x5)


Chin-Ups (Lats) (As many as possible in 4 sets)


Crunches (Abs) (2x30)


Push out as many Bicycle Maneuvers as I can for my Abs


Saturday - OFF


Sunday - OFF