[BendtheBar]

Day 1 - Upper Body
Day 2 - Lower Body
Day 3 - OFF or cardio
Day 4 - Upper body
Day 5 - Lower body
Days 6&7 - OFF or cardio

Day 1 - Upper Body
Dumbbell Bench Press - 3-4 sets x 8-12 reps
Lat Pull Downs - 3-4 sets x 10-15 reps
Upright Rows - 3-4 sets x 10-15 reps
Cable Tricep Pressdowns - 3-4 sets x 10-15 reps
Dumbbell Curls - 3-4 sets x 10-15 reps


Day 2 - Lower Body
Dumbbell Squats - 5 x 10 reps
Dumbbell Lunges - 3-4 sets x 8-12 reps
Still Leg Dumbbell Deadlift - 3-4 sets x 10-15 reps
Seated or Standing Calf Raises - 3-4 sets x 10-15 reps
Abs Exercise of Choice - 3-4 sets x 10-25 reps


Day 4 - Upper Body
Machine Bench Press - 3-4 sets x 8-12 reps
One Arm Dumbbell Rows - 3-4 sets x 10-15 reps
Seated Two Arm Dumbbell Overhead Press - 3-4 sets x 10-15 reps
Assisted Dips - 3-4 sets x 8-12 reps
EZ Bar Curls - 3-4 sets x 10-15 reps


Day 5 - Lower Body
Leg Press - 5 x 12-20 reps
Leg Extensions - 3-4 sets x 10-15 reps
Leg Curls - 3-4 sets x 10-15 reps
Seated or Standing Calf Raises - 3-4 sets x 10-15 reps
Abs Exercise of Choice - 3-4 sets x 10-25 reps

Once you get a Gold's membership we'll get you on squats and bench.