Fitness

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Week 5

3 sets of 10 reps unless otherwise noted

Back:

Bent over Barbell row
Wide grip lat pull down
Seated cable row
Wide grip overhand pull-ups
One arm dumbbell row (3x8)
Hammer strength lat pull
Weighted Back extensions

Chest and abs:

Bench press (5x8, 1 warm up, 3 regular sets, 1 negative)
Push ups (3x15)
Cable crossover
Inclines bench press
Superset: toe touches , crunches (3x20)
Roman chair leg raise
Weight crunch

Legs:

Leg extension warm up (2x30 light weight)
Barbell squat (2 x15 light weight,  2 until failure - heavy aim for at  least 6 reps)
Leg press (4x8)
Walking barbell lunge (3x20)
Barbell step up (3x10)
Sumo squat (3x15)
Standing calf raise (3x20)
Donkey calf raise (3x20)

Arms and abs:

Barbell curl
Superset: overhead cable curl, cable hammer curls
Hammer curl
Bench dips (3x15)
Skull crushers
Seated tri press
Tri push down (with rope)
Air bike
Jackknife sit up
Roman chair leg raise

Shoulders:

Smith machine press (4x10, 1 warm up, 3 regular sets)
Superset: upright dumbbell row, standing dumbbell press
Incline bench front dumbell delt raise (light weight)
Rear delt dumbbell fly with drop set
Lateral raise with drop set

Legs:

Leg curl
Leg extension
Barbell Lunge
Abductor machine (3x15)
Adductor machine (3x15)
Stiff leg deadlift
Squat
Leg press
Calf raise

Week 3 & 4

3 sets x 10 reps, 1 min rest between sets

Chest/tris

Wide push-up
Incline Dumbbell Bench press
Flat bench flies
Decline flies
Tri dip
Lying tri press
Dumbbell tri kickback
Tri extension
One arm cable extension

Back/biceps

Hammer strength lat pull
Wide-grip Lat pulldown
Seated cable row
Bent over barbell row
Back extensions
Barbell curl
Incline dumbbell curl
Alternate hammer curl

Legs and Abs

3 sets x 15 reps, rest between sets up to 2 minutes
Leg press
Leg extension
Box squats
Lying leg curl
Standing calf raises superset with 45 degree donkey kick
Roman chair leg raise super set with ball crunch

Legs

3 sets x 15 reps, rest between sets up to 2 minutes
 Leg extension
Squat
Lunge
Barbell dead lift
Leg Curls
Stands calf raise 

Shoulders/abs

Seated dumbbell press
Cable flies
Front raise
Seated Arnold press
Lateral raise
Seated bent-over rear delt raise
Roman chair crunch
And with twist
Crunches

Week 1 & 2

3 set x12 reps , 1 min rest between sets

Chest/tris

Wide push-up
Dumbbell Bench press
Seated chest press cable flies
Narrow push-up
Standing dumbbell tri extension
Tri push down

Back/biceps

Wide-grip Lat pulldown
One-Arm dumbbell row
Seated cable row
Underhand cable pulldown
Dumbbell alternate bicep curl
One arm dumbbell preacher curl
Standing biceps cable curl

Legs

Leg press, 4 sets
Leg extension
Barbell Squat, 4 sets
Leg curl
Standing calf raises
Seated calf raise

Shoulders/abs

Seated dumbbell press
Standing dumbbell straight arm front delt raise
Side lateral raise
Seated bent-over rear delt raise
Exercise ball crunch
Air bike
Plank
Side plank with dips