Day 1: Legs And Abs

Barbell Squat: 4 sets of 8-10 repsBarbell Deadlift: 4 sets of 6-8 repsStanding Calf Raises: 6 sets of 6 repsCrunches: 3 sets of 10-15 repsHanging Leg Raises: 3 sets of 10-15 reps

Day 2: Chest And Back

Barbell Bench Press: 4 sets of 8-10 repsChin-Ups: 4 sets to failureIncline Bench Press: 4 sets of 8-10 repsBent Over Barbell Rows: 4 sets of 8-10 reps

Day 3: Shoulders And Traps

Military Press: 4 sets of 10 repsSide Lateral Raises: 4 sets of 10-12 repsRear Delt Raises: 4 sets of 10-12 repsDumbbell Shrugs: 4 sets of 8-10 reps

Day 4: Arms And Abs

Dips: 4 sets to failureClose-Grip Bench Press: 4 sets of 6-8 repsBarbell Curls: 4 sets of 8-10 repsIncline Dumbbell Curls: 4 sets of 8-10 repsCrunches: 3 sets of 10-15 repsHanging Leg Raises: 3 sets of 10-15 reps