Day 1 : Legs (60-100 second rest)
Hack Squats 4 sets x 14-16
Leg Press 4 sets x 14-16
Leg Extensions 4 sets x 14-16
Seated Leg Curl 3 sets x 14-16
Lying Leg Curl (Single Leg) 3 sets x 14-16
Dumbbell Straight Leg Deadlift 3 sets x 14-16
Day 2: Chest/Triceps
Pec Dec 4 sets x 14-16
Smith Machine Incline Press 3 sets x 14-16
Flat Hammer Strength Press 3 sets x 14-16
Skullcrushers 3 sets x 14-16
Rope Tricep Pressdown 3 sets x 14-16
Bench Dips 3 sets x 14-16 reps
Day 3: Rest
Day 4: Back/Biceps
Wide Grip Lat Pulldown 3 sets x 14-16
T-Bar Row 3 sets x 14-16
Deadlifts 3 sets x 14-16
Seated Cable Row 3 sets x 14-16
E-Z Bar Curl 4 sets x 14-16
Dumbell Hammer Curl 4 sets x 14-16
Day 5: Shoulder & Calves
Side Lateral Raise 3 sets x 14-16
Front Lateral Raise 3 x 14-16
Shoulder Press Machine 3 x 14-16
Reverse Pec Dec Machine 3 x 14-16
Standing Calf Press 3 x 14-16
Seated Calf Raise 3 x 14-16