New Workout.

Every week change the number of reps per set
do 4 sets of everything(12,15,20,25),
and try to only rest for about 1 min between
sets and exercises.

Mon (Chest/Shoulders/Abs)

Inclined Benchpress
Inclined Dumbell Press
Reg Dumbell Flye (or decline if you have a partner)
Overhead Dumbell Press
Upright Barbell Row
Hanging Leg Raise (4 sets to failure)
Cardio for 30-45min

Tues (Legs)

Squat
Dumbell Lunge
Hamstring Curl
Leg Extension
Standing Calf Raise
Cardio for 45min-1hr
Inverted Weighted Crunch 2s 10
Hanging Knee Raise 2s to failure
Hip Thrust 2s to failure
Rev. Crunch 4s 20 rep
Oblique Crunch 2s to failure

Wed
Rest


Thur (Shoulder/Traps):

Overhead Press 4s 12 rep
Upright Row 4s 12 rep
Lat. Raise 4s 12 rep
Bent Over Lat raise 2s 20 rep
Shrug 4s 12 rep
Inverted Weighted Crunch 2s to fail
Hanging Leg Raise 2s to fail
Scissor Kick 2s to fail
Reverse Crunch 2s 20 rep
Cross Crunch 2s to fail

Fri(Back/Abs/Tri/Bi)

Deadlift
Bentover Reverse-Grip Row
One Arm Dumbell Row
Pullups (to Failure)
Barbell Curl
Inclined Dumbell Curl
Lying Tricep Extension
Overhead Dumbell Extension
Weighted Crunch 2s 10
Excercise Ball Roll in 2s - 10
Hanging Running in Place 2s to failure
Reverse Crunch on Incline 2s - failure
Standing Oblique Cable Crunch 2s - 15
Cardio for 30-45min


Sat
Cardio 1hr


Sun
Rest