Weekly Workout Split

MONDAY: LEG DAY

• Back squats (4 x 8-10)

• Leg presses (4 x 8-10)

• Leg extension (4 x 8-10)

• Goblet squats (3 x 10)

• Reverse lunges (3 x 10)

• Lateral lunges (3 x 10)

• Standing calf raises (3 x 10)

TUESDAY: CARDIO

• 3 mile run

WEDNESDAY: ARMS

• Curls (3 x 10)

• Hammer curls (3 x 10)

• Lateral raises (3 x 10)

• Shoulder press (4 x 10)

• Tricep dips (3 x 8-10)

• Tricep extensions (3 x 10)

• Tricep cable pull (4 x 10)

THURSDAY:

• Rest day

FRIDAY: GLUTES

• RDL (4 x 10)

• Hip thrusts (4 x 10)

• Bulgarian split squats (3 x 8-10)

• Cable kickbacks (4 x 8-10)

• Hip abductors (4 x 10)

• Glute extensions (4 x 10)

• Clam shells (3 sets for 1 min)

SATURDAY: BACK

• Lat pull downs (4 x 10)

• Straight arm pull down (3 x 10)

• Seated face rows (4 x 10)

• Skull crushers (4 x 10)

• Incline bench reverse flys (3 x 10)

• Incline bench rows (3 x 10)

• Bent over rows (4 x 10)