Monday

• Squats:
• Lunges:
• Leg press:

Tuesday

• Bench press:
• Push-ups:
• Chest fly:

Wednesday

• Deadlifts:
• Lat pulldowns:
• Rows:

Thursday

• Shoulder press:
• Side raises:
• Rear delt fly:

Friday

• Bicep curls:
• Hammer curls:
• Tricep extensions:

Saturday

• Crunches:
• Reverse crunches:
• Plank:

Sunday

• Cardio: