*Chest* Flat Barbell Bench Press 3 sets x 12 reps Flat Dumbbell Flyes 3 set x 15 reps ------------------------- *Shoulders* Front Dumbbell Press 3 sets x 12 reps ------------------------- *Triceps* Tricep Pushdowns 3 sets x 12 reps ------------------------- *Thighs* Leg Presses 3 sets x 12 reps Leg Extensions 3 sets x 8-12 reps Hamstrings Lying Leg Curl 3 sets x 12 reps Calves Standing Calf Raises 3 sets x 15 reps ------------------------- *Back* Lat Pull-downs (to front) 3 sets x 12 reps Seated Cable Rows 3 sets x 12 reps ------------------------- *Biceps* Barbell Curls 3 sets x 8-12 reps ------------------------- Abs Crunches 3 sets x 20 reps Another great free workout routine from:::: Muchomuscle.com