Dips – 3 sets, 12 reps

Flat Bench Press – 3 sets, with 12, 10, 8 reps

Incline Bench Press – 3 sets, with 12, 10, 8 reps

Cable Pull Downs – 3 sets, with 12, 10, 8 reps

Overhead Cable Pulls – 3 sets, with 12, 10, 8 reps

Day Two – Back / Biceps

• Pull Ups – 3 sets, till failure
• Bent Over Rows – 3 sets, with 12, 10, 8 reps
• Lat Pulldowns – 3 sets, with 12, 10, 8 reps
• Barbell Curls – 3 sets, with 12, 10, 8 reps
• Dumbbell Curls – 3 sets, with 12, 10, 8 reps

Day Three – Legs / Glutes

• Squats with Free Weights – 6 sets, 15-20 reps
• Weighted Lunges – 4 sets, 20 reps with each leg
• Sumo Deadlifts – 3 sets, 12,10,8 reps
• Lying Leg Curls – 3 sets, 12,10,8 reps
• Leg Extensions – 3 sets, 12,10,8 reps

Day Four – Rest

Day Five – Shoulders

• Lateral Raises – 4 sets, 15, 15, 12, 10 reps
• Dumbbell Shoulder Press – 3 sets, 12,10,8 reps
• Dumbbell Single Arm Raises – 3 sets, 15, 12, 10 reps
• Arnold Press (aka Shoulder Press) – 3 sets, 15, 12, 10 reps
• Bent Over Lateral Raises – 3 sets, 15 reps

Day Six – Rest

Day Seven – Legs / Glutes

• Straight Leg Deadlifts – 4 sets, 15, 12, 10, 8 sets
• Sumo Deadlifts – 4 sets, 15, 12, 10, 8 sets
• Weighted Lunges – 4 sets, 20 with each leg
• Swiss Ball Hamstring Curls – 4 sets, 25 reps
• Lying Leg Curls – 3 sets, 15 reps
• Bulgarian Split Squat – 3 sets, 25 reps

You can also check out the ab workout of Jessica (via the following video), which uphold her abs in enviable shape.