Routine One: 4 weeks, Day 2: Back/Chest/Arms/Shoulders

Warm up:

Bridge: 10 times
Diamond Crunch: 10 times
Torso Twist: 10 times
Reverse Crunch: 10 times
 

Bent Over Barbell Row: 

4 Sets of 10 lbs, 10-12 reps
Main Muscle Worked: Middle Back
Other Muscles: Biceps, Lats, Shoulders

Lat Pulldown: 

4 sets of 40 lbs, 10-12 reps
Main Muscle Worked: Lats
Other Muscles: Biceps, Middle Back,

Bench Press: 

4 sets of Medium rope 10-12 reps

Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps 

Barbell Biceps Curls: 

4 sets of 20 lbs, 10-12 reps
Main Muscle Worked: Biceps
Other Muscles: Forearms 

Dumbbell Hammer Curls:  

4 sets of 10 lbs, 10-12 reps 

 Main Muscle Worked: Biceps  

Triceps Rope Pushdowns:

4 sets of 20 lbs, 10-12 reps
Main Muscle Worked: Triceps

Side Lateral Raises:

4 sets of 10 lbs 10-12 reps 
 Main Muscle Worked: Shoulders

• Cool Down Cardio (Thread Mill): 25 minutes or stretch