Saturday - Chest, Abs, Cardio Sunday - Back, cardio Monday - Shoulders, cardio Tuesday - Arms, Cardio Wednesday - Legs Thursday - Rest Friday - Chest Saturday - Back, Abs, Cardio Sunday - Shoulders, Cardio Repeat...

- x3 Flat Dumbbell Press (6-8 reps) - x3 Incline Dumbbell Press (10-12 reps) - x3 Cable flies (moderate weight to fail, then drop the weight and fail again) - x3 High to Low machine flies (8-10 reps)

https://www.omnicalculator.com/health/maintenance-calorie Here is the link to a simple calorie calculator. Input your data, and it will tell you what calories you need as a minimum, just to maintain. As a general rule of thumb, if you are looking to lose weight, reduce this by 300 cals per day. If you are looking to gain weight, increase this by 300 cals per day.

When these start to get tough, your body wants to hunch over to bring other muscles into the movement. Try your best to prevent this by keeping your chest out.

Big emphasis on the stretch here, and slow negative. Working with a moderate weight. - Lat pull down: x3 sets (8-12 reps) - High to low row x3 sets (8-12 reps) - swap for a regular seated row, if your gym doesn't have this machine - T-bar row x3 sets (8-10 reps) - swap for bent over barbell row, if your gym doesn't have this machine - Lat pull over x3 sets (12-15 reps, low weight) - Hyper Extensions x3 sets (till failure)