Week 1

Monday Arms, Abs & Calves

  • AM Cardio – 20 Min.
  • Triceps Pressdown (4X15-20)
  • Single-Arm Standing Hammer Curls (4X10-12)
  • Decline Lying Triceps Extension (4X12)
  • Incline Dumbell Curls (4X12)
  • Machine Dip (4X15-20)
  • Machine Preacher Curls (4X10-15)
  • Seated Calf Raises (5X10)
  • Rope Crunches (5X10)
  • Post-Workout Cardio – 20 Min.

Tuesday Chest

  • AM Cardio – 20 Min.
  • Include Machine Press (Warm Up: 1X15, Working: 4X10)
  • Machine Chest Press (4X10)
  • Dumbell Bench Press (4X10)
  • Cable Flye (4X12-15)
  • Push Ups (3XFailure)
  • Post-Workout Cardio – 20 Min.

Wednesday Delts

  • AM Cardio – 20 Min.
  • Seated Dumbell Lateral Raise (4X15)
  • Reverse Dumbell Flye (3X15)
  • Single-Arm Cable Front Raises (4X10 Per Arm)
  • Dumbell Shoulder Press (3X10-12)
  • Post-Workout Cardio – 20 Min.

Thursday Legs

  • AM Cardio – 20 Min.
  • Lying Leg Curl (4X10-15)
  • Seated Leg Extensions (4X10-15)
  • Leg Press (4X20)
  • Seated Leg Curn (4X20)
  • Smith Machine Sissy Squat (4X10-15)
  • Post-Workout Cardio – 20 Min.

Friday Back, Abs, & Calves

  • AM Cardio – 20 Min.
  • Lat Pulldowns (4X10-15)
  • Incline Dumbell Rows (4X10-12)
  • Hammer Strength Pulldowns (4X10-15)
  • Smith Machine Rows (4X10-12)
  • T-Bar Rows (4X10)
  • Standing Calf Raise Smith Machine (5X10)
  • Alternating Crunches (5X10)
  • Post-Workout Cardio – 20 Min.

Saturday & SundayActive Rest Day

Activity of Your Choice - 20 Min.