Odd Weeks (1,3,5, etc)

Sunday Monday Tuesday Wednesday Thursday Friday Saturday

5x5 Bench Abs x 2 5x5 Squats Rear Delts 5x5 Bench Abs x 2 Of
5x5 Row Cardio 5x5 Press Triceps x 2 5x5 Row Cardio
Pullups 1x5 Deadlif Bicep x 2 Pull Downs
Flys Hamstring Curls Incline Bench
Side Raises Lunges Seated Row

Even Weeks (2,4,6, etc)

Sunday Monday Tuesday Wednesday Thursday Friday Saturday
5x5 Squats Abs x 2 5x5 Bench Rear Delts 5x5 Squats Abs x 2 Of
5x5 Press Cardio 5x5 Row Triceps x 2 5x5 Press Cardio
1x5 Deadlif Pullups Bicep x 2 1x5 Deadlif
Hamstring Curls Flys Leg Press
Lunges Side Raises Calf Raises

* x2 = 2 workouts, 3 sets each