Full Body Routine:

Abs:

• Floor crunches - 1 set for 10-15 reps
• Reverse crunches - 1 set for 10-15 reps
• Oblique crunches - 1 set for 10-15 reps

Chest (4 sets):

• Bench Press (2 sets)
• Dumbbell Flyes (2 sets)

Back (4 sets):

• Lat Pulldowns (2 sets)
• Seated Cable Rows (2 sets)

Front and Side Shoulders (4 sets):

• Military or Dumbbell Press (2 sets)
• Lateral Raises (2 sets)

Arms (3 sets each):

• Barbell or Cable Curls (3 sets)
• Cable Pushdowns or Lying Tricep Extensions (3 sets)

Legs (Quads - 4 sets, Hams - 3 sets, Calves - 3 sets):

• Standing Calf Raises (3 sets)
• Leg Press or Squats (2 sets)
• Leg Extensions (2 sets)
• Seated or Lying Leg Curls (3 sets)

Click Here For A Printable Log Of Beginner Full-Body.

Click Image To Enlarge.
Bench Press.

Intermediate 4-Day Split:
Each Muscle Group Trained Twice A Week

Abs:

• Sit-up crunches - 1 set each for 10-15 reps
• Leg raises - 1 set each for 10-15 reps
• Oblique twists - 1 set each for 10-15 reps

Click Here For A Printable Log Of Intermediate Abs.

Monday / Thursday - 23 Sets:

Chest (6 sets):

• Bench Press (2 sets)
• Smith Machine Incline Press (2 sets)
• Dumbbell Flyes (2 sets)

Deltoids (front - 3 sets; side - 2 sets):

• Dumbbell Press (3 sets)
• Dumbbell Lateral Raises (2 sets)

Biceps (5 sets):

• Barbell Curls (3 sets)
• Dumbbell Incline Curls (2 sets)

Forearms (2 sets):

• Reverse Curls (1 set)
• Wrist Curls (1 set)

Triceps (5 sets):

• Lying Tricep Extensions (3 sets)
• Seated Dumbbell Extensions (2 sets)

Click Here For A Printable Log Of Intermediate Monday / Thursday.

Click Image To Enlarge.
Lying Tricep Extensions.

Tuesday / Friday - 25 Sets:

Legs (Calves - 5 sets, Quads - 6 sets; Hams - 5 sets):

• Standing Calf Raises (3 sets)
• Seated calf raises (2 sets)
• Barbell Squats (2 sets)
• Leg Press (2 sets)
• Leg Extensions (2 sets)
• Seated Leg Curls (3 sets)
• One Leg Curls (2 sets)

Back (6 sets):

• Pull-ups or Pulldowns (2 sets)
• Bent-Over Barbell Rows (2 sets)
• Seated Cable Rows (2 sets)

Rear Delts (3 sets):

• Dumbbell Bent-over Rear delt laterals (2 sets)
• Cable Rear Delt Rows (1 set)

Click Here For A Printable Log Of Intermediate Tuesday / Friday.

Advanced 5-Day Split:
Each Muscle Group Trained Once Every Six Days

Day 1: Abs, Chest - 18 sets

Abs (2 sets each):

• Roman Chair Crunches
• Lying Reverse Crunches
• Hanging Oblique Raises

Chest (3 sets each):

• Bench or Dumbbell Press
• Incline Press
• Dips or Flyes
• Pullovers

Click Here For A Printable Log Of Day 1.

Click Image To Enlarge.
Incline Bench Press.

Day 2: Back, Rear Delts, Biceps, Forearms - 33 sets

Back (3 sets each):

• Pull-ups or Pull-downs
• Bent-Over Barbell Rows
• Cable Rows
• Stiff-Arm Pull-downs

Rear Delts (3 sets each):

• Bent-Over Dumbbell Laterals
• Rear Delt Rows

Biceps (3 sets each):

• Dumbbell Preacher Curls
• Alternate Dumbbell Curls
• Concentration Curls

Forearms (2 sets each):

• Reverse or Hammer Curls
• Wrist Curls
• Extensor Curls

Click Here For A Printable Log Of Day 2.

Day 3: (OFF) REST

Day 4: Abs, Delts, Triceps - 27 sets

Abs (2 sets each):

• Sit-up Crunches
• Hanging Leg Raises
• Floor Oblique Crunches

Front Delts (3 sets each):

• Dumbbell or Barbell Press
• Front Raises

Side Delts (3 sets each):

• Dumbbell Laterals
• Cable Laterals

Triceps (3 sets each):

• Lying Tricep Barbell Extensions
• One or Two-Arm Dumbbell Extensions
• Dips or Machine Pushdowns

Click Here For A Printable Log Of Day 4.

Day 5: Calves, Quads, Hams - 30 sets

Calves (3 sets each):

• Standing Calf Raises
• Lying Calf Presses
• Seated Calf Raises

Quads (3 sets each):

• Barbell or Machine Squats
• Hack Squats
• Leg Press
• Leg Extensions

Hams (3 sets each):

• Leg Curls
• One-leg Curls
• Stiff-leg Deadlifts

Click Here For A Printable Log Of Day 5.

Click Image To Enlarge.
Barbell Squats.

Day 6: (OFF) REST

Day 7: Repeat Cycle (Back To Day 1)

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