A good training regime should follow the following:

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These workouts should be completed with relatively lighter weights, so pick weights you personally feel that you could lift for 4-5 sets as these are high volume and intensity workouts.

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Mondays and Thursdays: Chest and Triceps

• Cross Cable flys (Chest) - 3 sets of 12 reps

• Single arm cable fly (Chest) - 3 sets of 12 reps

• Flat and incline bench-press (Chest) - 5 sets of 10-12 reps

• Tricep extensions (Triceps_ - 4 sets of 12-14 reps

• Tricep pushdowns (Tricep) - 5 sets of 14-16 reps

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Tuesdays and Fridays: Back and Biceps

• Lat pulldowns (Back) - 4 sets of 12 reps

• Single arm rack pulls (Back) 4 sets of 12 reps

• Seated cable row (Back) 4 sets of 10-12 reps

• Alternating dumbbell curls (biceps) 5 sets of 12-14 reps

• Preacher curl (Biceps) 4 sets of 10-12 reps

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Wednesdays: Legs and abdominals

• Body weight squats (Legs) 6 sets of 20-30 reps

• Single leg lunges (Legs) 5 sets of 12-15 reps

• Single leg cable flys ( Legs) 5 sets 10-12 reps

• Roman Twists (Abs) 3 sets until failure

• Sit-ups (Abs) 3 sets until failure

• Plank (Abs) 4 sets of 1-2 minutes

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Saturdays and Sundays (Optional)

• Cardio. 40-60 mins of cycling or running

• Pull-ups 4 sets of as many reps as possible

• Push-ups 4 sets of 30 reps

• Alternating shoulder raises 4 sets of 12-15 reps

• Lateral and frontal shoulder raises 4 sets of 10-12 reps