Day 1 - Chest, Abs

Day 2 - Back

Day 3 - Legs

Day 4 - Off

Day 5 - Shoulders, Traps

Day 6 - Arms, Abs

Day 7 Off

CHEST
1
BARBELL BENCH PRESS - MEDIUM GRIP

2 warmup sets of 15-20 reps, 3-4 sets of 8-15 reps

2
INCLINE DUMBBELL PRESS

3-4 sets of 8-15 reps

 3
DUMBBELL FLYES

3-4 sets of 8-15 reps

4
PUSHUPS

3-4 sets of 12-15 reps

BACK
1
BENT OVER BARBELL ROW

2 warmup sets of 15-20 reps, 4 sets of 8-15 reps

2
PULLUPS
4 sets of 8-15 reps

3
ONE-ARM DUMBBELL ROW

4 sets of 8-15 reps

4
BARBELL DEADLIFT

4 sets of 8-15 reps

SHOULDERS AND TRAPS
1
SEATED DUMBBELL PRESS

2 warmup sets of 15-20 reps, 3-4 sets of 8-15 reps

2
SIDE LATERAL RAISE
3-4 sets of 8-15 reps

3
SEATED BENT-OVER REAR DELT RAISE

3-4 sets of 8-15 reps

4
UPRIGHT BARBELL ROW

3-4 sets of 8-15 reps

 5
DUMBBELL SHRUG

3-4 sets of 15-20 reps

LEGS
1
JUMP SQUAT
2 warmup sets of 15-20 reps, 3-4 sets of 8-15 reps

2
DUMBBELL SQUAT

3-4 sets of 8-15 reps

3
DUMBBELL STEP UPS

3-4 sets of 8-15 reps

 4
BARBELL LUNGE

3-4 sets of 8-15 reps

5
STIFF-LEGGED BARBELL DEADLIFT

3-4 sets of 8-15 reps

 6
STANDING DUMBBELL CALF RAISE

3-4 sets of 20-25 reps

7
STANDING CALF RAISES

3-4 sets of 20-25 reps

ARMS
1
BARBELL CURL

2 warmup sets of 15-20 reps, 3-4 sets of 8-15 reps

2
DUMBBELL ALTERNATE BICEP CURL
3-4 sets of 8-15 reps

3
CLOSE-GRIP BARBELL BENCH PRESS

3-4 sets of 15-20 reps

4
DUMBBELL ONE-ARM TRICEPS EXTENSION

3-4 sets of 8-15 reps

 5
SEATED DUMBBELL PALMS-UP WRIST CURL

3-4 sets of 20-25 reps

ABS
1
CRUNCHES
3-4 sets of 15-20 reps

2
REVERSE CRUNCH

3-4 sets of 15-20 reps

3
BARBELL SIDE BEND

3-4 sets of 15-20 reps