Week 2

Monday Arms, Abs & Calves

  • AM Cardio – 20 Min.
  • EZ-Bar Spider Curls (4X10)
  • Narrow-Grip EZ-Bar Curls (4X10)
  • Cable Curls (4X10-12)
  • Reverse-Grip Cable Tribeps Pushdown (3X15)
  • Rope Pull Downs (3X10)
  • Kick Backs (3X10)
  • Seated Calf Raises (5X10)
  • Rope Crunches (5X10)
  • Post-Workout Cardio – 20 Min.

Tuesday Chest

  • AM Cardio – 20 Min.
  • Incline Smith Machine Press (Warm Up: 1X15, Working 4X10)
  • Decline Smith Machine Press (4X10)
  • Dumbell Flat Bench (4X10-12)
  • Seated Cable Flye (2X20) 15; Dropdet 1X10)
  • Push Ups (3XFailure)
  • Post-Workout Cardio – 20 Min.

Wednesday Delts

  • AM Cardio – 20 Min.
  • Barbell Front Raises (3X10-12)
  • Cable Side Raises (4X10-15)
  • Single Arm Standing Dumbell Press (3X10-12)
  • Dumbell Rear Delt Flye (3X10)
  • Post-Workout Cardio – 20 Min.

Thursday Legs

  • AM Cardio – 20 Min.
  • Hack Squats (3X15[1.5 Reps])
  • Leg Extensions (4X10-12)
  • Leg Press (4X15-20)
  • Lunges (4X10-12)
  • Post-Workout Cardio – 20 Min.

Friday Back, Abs, & Calves

  • AM Cardio – 20 Min.
  • Pullups (3X10)
  • Rope Pulldowns (4X10-12)
  • Single-Arm Dumbell Row (3X10 Per Arm)
  • Standing Row Machine (4X10)
  • Dumbell Pullovers (3X15)
  • Seated Calf Raises (5X10)
  • Rope Crunches (5X10)
  • Post-Workout Cardio – 20 Min.

Saturday & Sunday Active Rest Day

Activity of Your Choice - 20 Min.