• Monday Arms, Chest, HIIT (15-20 minutes)
• Tuesday Endurance Cardio (30 minutes)
• Wednesday Abs, Back, HIIT (15-20 minutes)
• Thursday Rest Day
• Friday Legs, Shoulders, HIIT (15-20 minutes)
• Saturday Abs, Endurance Cardio (30 minutes)
• Sunday Rest Day

list of exercises per muscle group:

Abs

• baby crunches with weight overhead
• bicycle crunches
• crunches
• hip raises
• standing side crunch with weight

Arms

• bicep curls
• bicep hammer curls
• tricep bench dips
• tricep kickbacks

Back

• assisted pull-up
• bent-over row
• deadlift
• seated row neutral grip
• seated row underhand grip

Chest

• dumbbell incline (or lying) fly
• incline bench press
• push-ups

Legs

• calf raises
• lunges with weights
• squats with weights
• plyometrics
  • jump squats
  • tuck jumps
  • jump to box, squat, jump off, squat
  • and more...

Shoulders

• front raise
• lateral raise
• lying rear delt row
• rear delt row
• upright row