Week 3

Monday Arms, Abs & Calves

  • AM Cardio – 25 Min.
  • Incline Dumbell Rows (3X10)
  • Hammer Strength Pulldowns (5X10-15)
  • Smith Machine Rows (4X10-12)
  • T-Bar Rows (4X10)
  • Dumbell Pullover (3X10)
  • Lat Pull Downs (4X10)
  • Calf Raises (4X25)
  • Ab Barbell Rollouts (4X20)
  • Post-Workout Cardio – 25 Min.

Tuesday Legs

  • AM Cardio – 25 Min.
  • Leg Extensions (Dropsets 3X10, 2X10)
  • Dumbell Squats (3X20)
  • Single-Leg Reverse Lunges (3X15 Each Leg)
  • Leg Press (3X20, 15, 10)
  • Post-Workout Cardio – 25 Min.

Wednesday Arms

  • AM Cardio – 25 Min.
  • Overhead Rope Triceps Extensions (3X15)
  • Seated Rope Extension (Dropset 3X10)
  • Dips (4X10)
  • Incline DUmbell Curls (3X10)
  • Cable EZ-Bar Curls - Elbows To Knees (3X10-12)
  • EZ-Bar Spider Curls (4X10)
  • Post-Workout Cardio – 25 Min.

Thursday Back

  • AM Cardio – 25 Min.
  • Incline Sraight-Arm Pullover (3X10-15)
  • Cable Bar Pull Down (4X10)
  • T-Bar Rows (4X10)
  • Row Machine (4X10)
  • Pull Ups (3XFailure)
  • Post-Workout Cardio – 25 Min.

Friday Chest, Abs & Calves

  • AM Cardio – 25 Min.
  • Single-Arm Incline Dumbell Press (4X15, 15, 10, 10)
  • Cable Crossovers (Dropsets 3X10)
  • Decline Hammer Press (4X15, 15, 10, 10)
  • Dumbell Flyes (4X10)
  • Standing Calf Raise Smith Machine (4X20)
  • Rope Crunches (4X25)
  • Post-Workout Cardio – 25 Min.

Saturday & Sunday Active Rest Day

Activity of Your Choice - 25 Min.