Monday Legs, Abs & Calves

  • AM Cardio – 30 Min.
  • Seated Leg Curls (3X30, 20, 10)
  • Barbell Squat (3X10, 20, 30)
  • Leg Press (5X30, 20, 10, 20, 30)
  • Lunges (4X10)
  • 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.
  • Dumbell Pullover (3X10, 20, 30)
  • Reverse-Grip Barbell Row (3X30, 20, 10)
  • Lat Pulldown (3X10, 20, 30)
  • Seated Row (3X30, 20, 10)
  • Deadlift (5X5)
  • Post-Workout Cardio – 30 Min.

Wednesday Arms

  • AM Cardio – 30 Min.
  • Kneeling Cable Overhead Triceps Extension (3X30, 20, 10)
  • Hammer Curls (3X30, 20, 10)
  • Machine Dips (3X30, 20, 10)
  • Dumbell Bicep Curls (3X10, 20, 30)
  • Triceps Extensions (3X10, 20, 30)
  • High-Pulley Cable Curls (3X30, 20, 10)
  • Post-Workout Cardio – 30 Min.

Thursday Chest

  • AM Cardio – 30 Min.
  • Machine Chest Press (3X30, 20, 10)
  • Incline Dumbell Press (3X10, 20, 30)
  • Barbell Bench Press (3X30, 20, 10)
  • Pec Deck Flye (3X10, 20, 30)
  • Post-Workout Cardio – 30 Min.

Friday Delts, Abs & Calves

  • AM Cardio – 30 Min.
  • Incline Dumbell Shoulder Press (3X10, 20, 30)
  • Seated Dumbell Lateral Raise (3X30, 20, 10)
  • Reverse Dumbell Flye (3X10, 20, 30)
  • Incline Front Barbell Raises (3X30, 20, 10)
  • Standing Calf Raises 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.