Week 5

Monday Legs, Abs & Calves

  • AM Cardio – 30 Min.
  • Lying Leg Curls (Dropset 1X20, 4X10)
  • Smith Machine Squat (10X8-10)
  • Leg Press (5X25, 20, 15, 10, 5)
  • Seated Calf Raises (5X20, 15, 10, 15, 20)
  • Rope Crunches (5X20, 15, 10, 15, 20)
  • Post-Workout Cardio – 30 Min.

Tuesday Back

  • AM Cardio – 30 Min.
  • Seated Low Row (3X25, 20, 15)
  • One-Arm Hammer Strength Rows (3X15, 20, 25)
  • Cable Pullover (3X25, 20, 15)
  • Smith Machine Row (5X10)
  • Post-Workout Cardio – 30 Min.

Wednesday Arms

  • AM Cardio – 30 Min.
  • Reverse-Grip EX-Bar Curls (3X10)
  • Machine Triceps Extension (Dropset 3X10-20)
  • Standing Cable Curls (Dropset 1X10-20, 2X8-10)
  • Kneeling Overhead Triceps Extension (Dropset 1X15, Dropset 1X10, 1X8)
  • Post-Workout Cardio – 30 Min.

Thursday Chest

  • AM Cardio – 30 Min.
  • Incline Dumbell Flyes (3X25, 20, 15)
  • Cable Crossover (3X15, 20, 25)
  • Decline Smith Machine Press (3X25, 20, 15)
  • Dumbess Press (3X15, 20, 25)
  • Post-Workout Cardio – 30 Min.

Friday Delts, Abs & Calves

  • AM Cardio – 30 Min.
  • Giant Set:
    • Incline Front Dumbell Raises (3X20, 15, 10)
    • Incline Side Dumbell Raises (3X10, 15, 20)
    • Dumbell Press (3X20, 15, 10)
  • Bent Over Cable Rear Delts (3X10)
  • Standing Calf Raise Smith Machine (5X20, 15, 10, 15, 20)
  • Alternating Crunches (5X20, 15, 10, 15, 20)
  • Post-Workout Cardio – 30 Min.

Saturday & Sunday Active Rest Day

Activity of Your Choice - 30 Min.