"Now we are going to split the body parts up a little more. Now your routine will look like this.
Day 1: Shoulders
Seated Military Press: 3 sets of 6-8 reps
Front Dumbbell Raise: 3 sets of 8-10 reps
Side Lateral Raise: 3 sets of 8-10 reps
Rear Lateral Raise: 3 sets of 10-12 reps
Day 2: Back/Biceps/Abs
Pull Ups: 3 sets of 6-8 reps
Bent Over Barbell Row: 3 sets of 8-10 reps
Close Grip Pulldowns: 3 sets of 8-10 reps
Seated Row: 3 sets of 10-12 reps
Dumbbell Shrug: 3 sets of 15-20 reps
Alternate Dumbbell Curl: 3 sets of 8-10 reps
Hammer Curl: 3 sets of 12-15 reps
Hanging Leg Raise: 5 sets of 20 reps
Day 3: Off
Day 4: Legs
Squats: 3 sets of 6-8 reps
Leg Press: 3 sets of 8-10 reps
Leg Extensions: 3 sets of 12-15 reps
Stiff Leg Deadlift: 3 sets of 12-15 reps
Lying Leg Curl: 3 sets of 12-15 reps
Standing Calf Raise: 5 sets of 15-20 reps
Day 5: Chest/Triceps/Abs
Incline Bench Press: 3 sets of 6-8 reps
Flat Dumbbell Flyes: 3 sets of 8-10 reps
Decline Bench Press: 3 sets of 10-12 reps
Dips: 3 sets of 10-12 reps
Rope Pushdowns: 3 sets of 12-15 reps
Weighted Crunches: 5 sets of 20 reps
Days 6 and 7: Off
Repeat Day 1.
Now the rest is going to be cut down to a minute between sets and you can also add a third cardio session after one of the weight training days. Make sure it is low intensity so you don't burn muscle tissue."
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