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Day 4: Back, Abs Wide Grip Pulldowns: 4 sets of 15, 12, 10, 8 reps (2 drop sets) Barbell Bent rows (reverse grips) 3 sets of 15, 12, 8 reps (1 drop set) Cable rows: 3 sets of 15, 10, 8 reps (1 drop) Reverse Grip Pulldowns: 3 sets of 12, 10, 8 Hyperextensions 3 sets of 25 reps Knee-ins with 10 lbs between feet: 4 sets of 25 Day 5: Chest, Abs, Lower Back Incline Barbell Press: 4 sets of 15, 12, 10, 6 reps (1 drop) Flat Dumbbell Flyes: 3 sets of 12, 10, 8 reps (1 drop) Cable Crossovers: 3 sets of 15, 10, 8 (2 drop sets) weighted dips: 3 sets of 8 reps (90 pounds around waist) Leg Raises: 4 sets of 30 Cable Crunches on ball (4 sets of 20) Hyperextensions: 3 sets of 25 Day 6: Arms Hammer Curls: 4 sets of 15, 12, 8, 6 reps (1 drop set) Barbell Curls: 3 sets of 12, 10, 8 reps Standing Concentration Curls: 3 sets of 12, 10, 8 reps) Triceps cable pushdowns: 3 sets of 15, 12, 8 reps (3 drop sets) Skull Crushers: 3 sets of 10, 8, 6 reps One Arm Dumbbell Extension: 3 sets of 12, 10, 8 reps Reverse Preacher Curls: 3 set of 20, 15, 10 reps Day 7: Cardio - 30 minutes - Fast Walk These five weight workouts each week should take no longer than 40 minutes to complete