Your Personalized Schema

Monday - Upper Body
Bench Press: 3x4-6
Bent Over Row: 3x4-6
DB Shoulder Press: 3x4-6
Lying Tricep Extension: 3x4-6
Barbell Curl: 3x4-6

Tuesday - Lower Body
Squat: 3x4-6
Stiff Leg Deadlift: 3x4-6
Leg Extension: 3x4-6
Leg Curl: 3x4-6
Standing Calf Raise: 3x4-6
Abs
Lying Leg Raise: 3x10-15
Swiss Ball Crunch: 3x10-15

Thursday - Upper Body
Dips: 3x4-6
Pull-ups: 3x4-6
DB Side Lateral: 3x4-6
Tricep Cable Press Down: 3x4-6
Cable Curl: 3x4-6

Friday - Lower Body
Deadlift: 3x4-6
Leg Press: 3x4-6
Lunges: 3x4-6
Seated Calf Raise: 3x4-6
DB Shrugs: 3x4-6
Abs
Incline Crunch: 3x10-15
Back Extension: 3x10-15