DAY ONE PUSH: Incline Dumbbell Press Flat Dumbbell Press Decline Dumbbell Press Seated Dumbbell Press Tricep Press down Behind the neck rope extensions DAY TWO PULL: Barbell Row Seated Cable Row Front Pull Down Incline Dumbbell Curls Standing Barbell Curls Day Three Legs: Standing Calf Raises Seated Calf Raises Barbell Squat Leg Extensions Lying Hamstring Leg Curls Note: Cardio can be done either after weight training 4 days a week (except leg day) if you are training 6 days a week. If you are training 3 days a week then you may weight training Monday to Wednesday, and Thursday, Friday and Saturday you may do cardio. Abs you can train them twice a week like any other body part. Simply, roman chair sit-ups and leg raises.