Day 1

Day 2

Workout Sets Reps
Deadlift 3 4–6
Single Arm Row 3 4-6
Wide Grip Lat Pulldown 3 4-6
Seated Calf Raises 3 8-10

Day 3

Workout Sets Reps
Military Press 3 4–6
DB Side Raises 3 8-10
DB Front Raises 3 8-10
Cable Crunches 3 8-10

Day 4

Workout Sets Reps
Squats 3 4–6
Leg Press 3 4-6
Lying Leg Curls 3 8-10
Calf Raise on Leg Press 3 8-10

Day 5

Workout Sets Reps
Close Grip Bench Press 3 4–6
Cable Curls 3 4-6
Triceps Pushdown 3 4-6
Hammer Curls 3 4-6