Two day split:

20 reps…4 sets with resting activity:

Day One:

Back: Lat pulldown/wide…Seated rows…

Standing lat pulldown…Standing lat row/hand grips:

Chest: Incline press…Incline dumbell press…Cable flys or Pec-deck:

Shoulders: Shoulder press machine or Dumb bell shoulder press…

Rear-delt machine…Dumb bell lat raises:

 DayTwo:

Legs: Smith machine squat…Hack squat…Step up’s…Leg extension…

Dumbbell or Barbell dead lift…Leg curl…Calf raises…

Arms: Barbell curls…Dumbell curls…

Tricep pushdown…Reverse tricep pushdown:

 All exercises: 4 sets 20 reps with resting activity:

Cardio 20 to 30 minutes after resistance training

Three day split:

Day One:

Back: lat pulldown/wide…seated rows …standing

lat pulldown…standing lat rows/hand grips:

Chest: Incline press…incline dumbell press…cable flys or pec-deck:

 Day Two:

Legs: smith machine squat…hack squat…lunges…

step up’s…leg extension…dumb bell or barbell dead lift…

leg curl…calf raises:

 Day Three:

Shoulders: shoulder press machine or dumb bell shoulder

press…rear delt machine…dumb bell lat raises…

Arms: barbell curls…dumb bell curls…tricep pushdown… reverse tricep pushdown:

All exercises: 4 sets 20 reps with resting activity:

Cardio 20 to 30 minutes after resistance training.

Five day split:

Day One:

Chest: Incline press…Incline dumbell press…Dips…

Pushups…Cable flys or Pec-deck:

Day Two:

Back: Lat pulldown/wide…One arm bent rows…Seated rows…

Standing lat pulldown…Standing lat row/hand grips:

Day Three:

Legs: smith machine squat…hack squat…lunges…step up’s…leg extension…dumb bell or barbell dead lift…leg curl…calf raises:

Day Four:

Shoulders: shoulder press machine or dumb bell shoulder

press…rear delt machine…dumb bell lat raises:

Day Five:

Arms: barbell curls…dumb bell curls…preacher curls…tricep pushdown… reverse tricep pushdown…overhead tricep cables…bicep cable curls and tricep one arm pushdown:

All exercises: 4 sets 20 reps with resting activity:

Cardio 20 to 30 minutes after resistance training.