This is workout # 2 which is a little more hard-hitting than workout #1 but still designed for all categories of lifters. I removed the Ab exercises but added additional exercises in other areas. Feel free, if you have the energy to perform ab exercises in addition and the same goes for cardio!!
Adjust the weight accordingly and make sure you keep your form correct.
#2 Split workout routine that is 4 days on and one day off.
You can change up the order in which you do the muscle groups if you prefer as long as you stick with the 4 on/1 off.
Chest/Back
| Exercise | Sets | Repetitions | Weight |
| Barbell Flat Bench Press | 3 | 6-8 | |
| Incline Dumbbell Press | 3 | 6-8 | |
| Incline Dumbbell Flies | 3 | 6-8 | |
| Standing Dumbbell Flies Low to High | 3 | 6-8 | |
| Seated Rows | 3 | 6-8 | |
| Pull-Ups or Pull Downs | 3 | 6-8 | |
| One Arm Dumbbell Bent Over Rows | 3 | 6-8 | |
| Rack Pulls | 3 | 6-8 |
Biceps/Triceps
| Exercise |
| Preacher Bench Curls w/EZ Curl Bar |
| Overhead Triceps Ext. w/Preacher Bar |
| Rope Hammer Curls |
| Rope Triceps Extensions |
| Seated Overhead Dumbbell Triceps Ext. |
| Seated Dumbbell Curls |
| Bent-Over Triceps Kickbacks w/Dumbbells |
| Standing Pronated Dumbbell Curls |
Legs
| Exercise | Sets | Repetitions | Weight |
| Front Squats | 3 | 6-8 | |
| Leg Press | 3 | 6-8 | |
| Leg Extension | 3 | 6-8 | |
| Stiff-Legged Deadlifts | 3 | 6-8 | |
| Romanian Deadlifts | 3 | 6-8 | |
| Reverse Lunges | 3 | 6-8 | |
| Standing Calf Raises | 3 | 6-8 | |
| Seated Calf Raises | 3 | 6-8 |
Shoulders/Deadlifts
| Exercise | Sets | Repetitions | Weight |
| Rack Pulls | 3 | 12-15 | |
| Deadlifts | 5 | 6-8 | |
| Shrugs | 3 | 6-8 | |
| Farmers Walk | 3 | 60s | |
| Bent Over Rows | 3 | 6-8 | |
| Overhead Presses | 3 | 6-8 | |
| Face Pulls | 3 | 6-8 | |
| Front Deltoid Raises | 3 | 6-8 |