Monday - Delts and Biceps
Overhead press 3x4-6
DB seated press 2x4-6
DB lateral raises 2x4-6
DB alternating curls 2x4-6
Straight bar curls 2x4-6
EZ curls 1x4-6
Cardio - 1.5 mile run as fast as possible post lifting
Tuesday - Quads and Hmastrings
Barbell squat 3x4-6
DB split squats 2x4-6
Kneeling squats 1x4-6
RDL 3x4-6
Good mornings 2x4-6
DB hamstring curl 1x4-6
Cardio - 1.5 mile run as fast as possible post lifting
Wednesday - Chest and Triceps
Pressups 2x4-6
Barbell bench 3x4-6
DB flat bench 2x4-6
Close grip bench x4-6
EZ lying tricep extensions 2x4-6
DB overhead extension 1x4-6
Cardio - 1.5 mile run as fast as possible post lifting
Thursday - Back and Traps
Dumbbell rows 3x4-6
Barbell row 2x4-6
Deadlift 3x4-6
DB shrugs 2x4-6
Upright row 2x4-6
Cardio - 1.5 mile run as fast as possible post lifting
Friday - Abs/Calves/Forearms
Weighted situps 3x4-6
Planks 3x40s
Standing barbell calve raises 3x4-6
DB single leg calve raises 3x4-6
Straight bar reverse curls 3x4-6
Barbell forearm curls 3x4-6
Cardio - 1.5 mile run as fast as possible post lifting
No calorie counting just try and be sensible for the first few months.
