Note: I train at home, however these exercises can be performed at home or at a commercial gym-just be comfortable in the space you train in. I have a Bowflex, and they work great.

Warm-Ups- 40-push ups, 5 minutes stretching exercises, 50-hand-grips (use specific hand grip device or rubber ball) 50-side bends

Cool-Downs- 50-Ball Crunches, 100 count Horse Stance, Electro-Muscle Stimulator Belt 20 minutes abs

Monday- Back: barbell deadlift 5×10 reps, bulgarian barbell deadlifts 5×10 reps, dumbell arm rows 5×10 reps, (kettle bell front thrusts holding kettle bell with both hands) 5×10 reps, (machine back rows) 5×10 reps. Biceps: barbell curls 5×10 reps, dumbell seated concentration curls 5×10 reps, kettlebell curls 5×10 reps, (machine hi-curls using lat bar -pull toward yourself in a curling motion) 5×10 reps, band curls 5×10 reps. 

Tuesday-Chest: dumbell flat bench 5×10 reps, dumbell incline bench 5×10 reps, dumbell decline bench

5×10 reps, flat bench dumbell flys 5×10, (machine) flat banch 5×10 reps, (machine) incline bench 5×10 reps, (machine) standing flys 5×10 reps. Forearms: dumbell hammer curls 5×10 reps, dumbell reverse curls 5×10 reps, barbell reverse curls 5×10 reps, dumbell wrist curls 100 reps, (machine) hammer curls 5×10 reps,  (machine) reverse curls 5×10 reps.

Wednesday-Rest

Thursday: Shoulders: barbell press 5×10 reps, dumbell seated press 5×10 reps, bent-over dumbell lats 5×10 reps, front dumbell standing shoulder rotations 5×10 reps, shoulder shrugs 100 reps, kettlebell front lift (hold kettlebell handle with both hands) 5×10 reps.  Triceps: dumbell lying skull crushers 5×10 reps, barbell french curls 5×10 reps, dumbell kick backs 5×10 reps, dumbell lying crossbody tri-extention 5×10 reps, (machine) tricep rope pull down 5×10 reps, (machine) tricep kickback 5×10 reps.

Friday: Legs: (machine) leg extensions 5×10 reps, (machine) leg curls 5×10 reps, (machine) leg press 5×10 reps, (machine) calf-raises 100 reps, dumbell squats 5×10 reps, kettlebell goblet squats 5×10 reps, (machine) leg kickbacks 5×10 reps, band squats 100 reps  Abs: 75 ball crumches,  dumbell side bends 5×10 reps, (lying on a bench or floor) 5×10 leg lifts.

Saturday and Sunday Rest-Fun Days   

(note use a weight/resistnce that you can do to complete sets -form and functionality are more important then heavier and heavier weight/resistance)

Note: Unsure of the specific exercise just google it for more details and proper hydration is important so please follow the guidelines of proper warm-ups and cool downs.

(Check with your Doctor for specific requirements for you as everyone responds differantly to an exercise program)