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Workout #1 (Day One) Exercises
Chest Press Machine: 8-10 Reps for 3 Sets
Pull Ups (Can be performed on a pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.
(Substitute Exercise: Cable or Lat Machine Pulldowns)
Seated Overhead Shoulder Press Machine: 8-10 Reps for 3 Sets
Seated Leg Press Machine: 8-10 Reps for 3 Sets
Seated Calf Raise Machine: 15 Reps for 3 Sets
Bicep Curl Machine: 8-10 Reps for 3 Sets
Tricep Pressdown Machine: Perform as many dips as you can for 3 sets.*
Back Extensions (performed on 45 degree back extension bench): One Set of 15**
Swiss/Stability Ball Ab Crunches: 20-25***
Rest and Recover for at least 48 hours.

Workout #2 (Day Two) Exercises
Dips: Perform as many reps as possible for 3 sets*
Cable Rows: 8-10 Reps for 3 Sets
(Substitute Exercise: Seated Machine Rows)
Cable Front Shoulder Raises: 8-10 Reps for 3 Sets
Smith Machine Squats: 8-10 Reps for 3 Sets
Smith Machine Standing Calf Raises: 15 Reps for 3 Sets
Cable Bicep Curls: 8-10 Reps for 3 Sets
Cable Tricep Pressdown:  8-10 Reps for 3 Sets
Back Extensions (performed on 45 degree back extension bench): One Set of 15**
Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 sets***
Rest and Recover for at least 48 hours.

Workout #3 (Day Three) Exercises
Pec Deck Machine: 8-10 Reps for 3 Sets
Lat Cable Pulldown: 8-10 Reps for 3 Sets
(Substitute Exercise: Lat Pulldown Machine)
Cable Side Shoulder Raises: 8-10 Reps for 3 Sets
Smith Machine Lunges: 8-10 Reps for 3 Sets
Seated Calf Press (Performed on Leg Press Machine): 15 Reps for 3 Sets
Reverse Bicep Curl Machine (Palms down): 8-10 Reps for 3 Sets
Cable Press Downs (performed with palms up on the bar) 8-10 Reps for 3 Sets
Back Extensions (performed on 45 degree back extension bench): One set of 15 **
V-Crunches/Jack-Knife Sit Up (Abs): Perform as many as you can for 3 sets.***


*  As it becomes easier to perform dips with your body weight, add additional resistance by holding a light dumbbell between your feet (in the case of parallel bar dips), or have someone place a light plate across your legs on bench dips.
** Increase resistance on back extensions by holding a light plate or dumbbell over your chest during the movement.
*** Increase resistance progressively during ab crunches by holding a plate or dumbbell across your chest. For hanging leg raises/Roman Chair leg raises or V Crunches, place a light dumbbell between your feet.