Full Body Circuit
Push Ups
18. Lat Pull Downs
22. Bicep Curls
21. Tricep Extensions
13. Leg Curls
12. Leg Extensions
30 sec Russian Twists
30 sec Sit Ups
3 Day Workout
DAY ONE
CHEST/TRICEPS
Neutral Push Ups
3. Chest Press
11. Pec Deck Flys
7. Assisted Dips
Bench Dips
17. Rope Tricep Pushdown
17. Rope Overhead Extensions
Close Push Ups
DAY TWO
BACK/BICEPS
18. Lat Pulldown
10. Seated Row
16. Back Extension
6. Low Row
7. Assisted Pull Ups
Dumbbell Curls
Reverse Curls
17. Straight Bar Curl
24. Seated Preacher Curl
DAY THREE
SHOULDERS/LEGS
23. Shoulder Raises
8. Shoulder Press
25. Shrugs
Lunges
29. Leg Press
12. Leg Extension
13. Leg Curls
19. Calf Raises
5 Day Workout
DAY ONE
CHEST
Neutral Push Ups
3. Chest Press
11. Pec Dec Flys
7. Assisted Dips
DAY TWO
BACK
18. Lat Pulldown
10. Seated Rows
16. Back Extensions
6. Low Row
7. Assisted Pull Ups
DAY THREE
LEGS
Lunges
28. Leg Press
12. Leg Extensions
13. Leg Curls
19. Calf Raises
DAY FOUR
SHOULDERS
23. Shoulder Raises
8. Shoulder Press
25. Shrugs
Battle Ropes (3/30 sec sets)
DAY FIVE
BICEPS/TRICEPS
Dumbbell Curls
Reverse Curls
17. Straight Cable Curls
24. Seated Preacher Curls
Bench Dips
17. Rope Tricep Pushdown
17. Rope Overhead Extensions
Close Push Ups