Monday Chest, Abs & Calves

  • AM Cardio – 35 Min.
  • Dumbell Bench Press (5X30, 20, 10, 20, 30)
  • Incline Bench Press (5X30, 20, 10, 20, 30)
  • Incline Cable Flye (5X30, 20, 10, 20, 30)
  • Machine Chest Press (5X30, 20, 10, 20, 30)
  • Calf Press (5X30, 20, 10, 20, 30)
  • Ab Barbell Rollouts (5X30, 20, 10, 20, 30)
  • Post-Workout Cardio – 35 Min.

Tuesday Arms

  • AM Cardio – 35 Min.
  • Super set:
    • Spider Curls (3X10, 20, 30)
    • EZ-Bar Curls (3X10, 20, 30)
  • Rope Pressdown (3X30, 20, 10)
  • Reverse-Grip Triceps Ectensions (3X10, 20, 30)
  • Single-Arm Cable Curls (3X30, 20, 10 Per Arm)
  • Triceps Overhead Extensions (3X10, 20, 30)
  • Post-Workout Cardio – 35 Min.

Wednesday Legs

  • AM Cardio – 35 Min.
  • Leg Extensions (1X25, Dropset 3X10)
  • Seated Leg Curls (3X10, 20, 30)
  • Leg Press (6X30, 20, 10, 10, 20, 30)
  • Lying Leg Curls (3X30, 20, 10)
  • Hack Squat (3X10)
  • Post-Workout Cardio – 35 Min.

Thursday Delts

  • AM Cardio – 35 Min.
  • Reverse Pec Deck Flye (3X30, 20, 10)
  • Face Pull (3X10, 20, 30)
  • Dumbell Lateral Raise (3X30, 20, 10)
  • Single-Arm Dumbell Lateral Raise (3X10, 20, 30)
  • Smith Machine Upright Row (3X30, 20, 10)
  • Shoulder Press (3X10, 20, 30)
  • Post-Workout Cardio – 35 Min.

Friday Back, Abs & Calves

  • AM Cardio – 35 Min.
  • Single-Arm Incline Lat Pulldown (3X30, 20, 10)
  • Straign-Arm Lat Pulldown (3X10, 20, 30)
  • Lat Pulldown (3X30, 20, 10)
  • Hammer Strength Pulldown (6X30, 20, 10, 10, 20, 30)
  • Standig Calf Raise Smith Machine (5X30, 20, 10, 20, 30)
  • Rope Crunches (5X30, 20, 10, 20, 30)
  • Post-Workout Cardio – 35 Min.

Saturday & Sunday Active Rest Day

Activity of Your Choice - 35 Min.