Example Training Schedule

• Monday: Legs
  
• Tuesday: (cardio) & Abs
  
• Wednesday: Back, biceps and triceps
  
• Thursday: (cardio) & Abs
  
• Friday: Chest and shoulders
  
• Saturday: (cardio) & Abs
  
• Sunday: Day off

I like to train heavy, with a weight that will allow me to finish the amount of reps I wish to do, and that forces me to do less reps in the later sets or to drop the weight in order to finish the reps that I want to accomplish.

Monday
Directions:
Choose 3 or 4 exercises that target the quads, 3 or 4 exercises for hamstrings and 1 exercise for calves for about 3 sets per exercise.

Suggestions:

Quads:
Leg extension (about 25 reps)
Seated or lying leg press (about 25 reps)
Lunges (about 15-20 steps per foot)
Regular / hack squat (about 20 reps)
Abductor & adductor (about 25 reps)

Hamstrings:
Seated leg curl (about 20 reps)
Standing 1 leg leg curl (about 20 reps)
Lying leg curls (about 20 reps)
Romanian deadlift (about 20 reps)

Calves:
Seated or standing calf raises (about 25 reps)


Wednesday
Directions:
Choose 3 or 4 exercises that target the back and 2-3 exercises for biceps as well as 2-3 exercises for triceps.

Suggestions:

Back:
Wide grip lateral pull down behind the neck (about 15 reps)
Wide or narrow grip front lateral pull down (about 15 reps)
Machine row (about 15-20 reps)
Dumbbell row (about 15 reps per side)
Wide grip pull ups (about 15 reps)

Biceps:
EZ-Bar curls (about 12-15 reps)
Concentration curl (about 12-15 reps)
Preacher curl (about 12-15 reps)
Machine bicep curl (about 12-15 reps)
Alternate dumbbell curl (about 12-15 reps)
Rope curl (about 12-15 reps)
T-bar curl (about 12-15 reps)

Triceps:
V-bar or rope press down (about 15 reps)
(One arm) triceps extension (about 15 reps per arm)
Machine triceps dip (about 15 reps)

Abs:
Stability ball (holding a weight) (about 20-25 reps)
Rope crunch (about 20-25 reps)
Hanging leg raise (about 15 reps)
Machine crunches for upper abs or preferably lower & upper abs (about 20-25 reps)


Friday
Directions:
Choose 3-4 exercises that target the chest and 3-4 exercises for shoulders.

Suggestions:

Chest:
Incline or straight dumbbell fly (about 15 reps)
Incline or straight dumbbell chest press (about 15 reps)
Machine chest press (about 15 reps)
Incline or straight bench press (about 15-20 reps)
Pullover (about 15 reps)
Cable cross (about 20-25 reps)
Decline push ups (about 20-25 reps)

Shoulders:
Dumbbell or barbell military press (about 15 reps)
Front lateral raises (about 15-20 reps)
Side lateral raises (about 15-20 reps)
Narrow or regular grip machine shoulder press (about 15 reps)
Seated bent over rear delt dumbbell flyes (about 20 reps)
Rear delt machine (about 20 reps)

*For The Advanced: Feel free to mix them up in supersets, drop sets, pyramid sets, etc.