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You should combine friday and saturday into one workout. You could do the same for tuesday and wednesday, but friday and saturday is all pulling exercises.
If you combine tuesday and wednesday, do it on wednesday, have a day of rest after the monday workout.
Monday – Chest and Triceps
Bench Press - 25kg - 10 x 3
Peck Deck - 25kg - 10 x 3 (take out and replace with push ups, incline or something)
Triceps Pull Down - 15kg - 12 x 3
Seated Triceps Press - 15lbs 10 x 3 (do this tri exercise 1st and do 2 sets of each)
Jog - 30 - 45 min (first thing in the morning.)
Tuesday – Quads and Calves
Dumbbell Squats - 15lbs - 10 x 3
Leg Extensions - 35kg - 10 x 3 (take out and add stiff leg deadlift, lunge)
Dumbbell Calf Raises - 15lbs - 10 x 3
Wednesday – Shoulders and Abs
Arnold Press - 15lbs -10 x 3 (maybe add a high pull and add to monday workout in between pecs and tri's)
Front Dumbbell Raises – 10lbs – 10 x 3 (take out)
Crunches – 50 x 2 (for all ab work do weighted movements such as plate holding crunches, cable crunch, wt plate side bends etc there's millions of them)
Jog - 30 - 45 min (first thing in the morning.)
Friday – Back and Biceps
Lateral Pull Down – 25kg – 10 x 3 (replace with pull or chin ups if you can and add a row exercise and a lower back exercises such as godd morning)
Dumbbell Curls – 20lbs - 10 x 3
Jog - 30 - 45 min (first thing in the morning.)
Saturday – Traps and Forearms
Dumbbell Shrugs - 20lbs – 10 x 3
Dumbbell Upright Row – 20lbs – 10 x 3 (take out as you do high pull wed and add these to wed)
Dumbbell Wrist Curl - 20lbs – 10 x 3
Grips - 10 x 3 (add these to bi day_
Sunday – Abs
Crunches – 50 x 2 (add abs to end of other sessions and have this day off)
New Split
Mon - legs, abs
Tue - back, chest, traps, delts, arms
wed - off
Thu - legs, abs
Fri - off
Sat - back, chest, traps, delts, arms
Sun - off
Linear Mode
