Monday Chest, Abs & Calves

  • AM Cardio – 35 Min.
  • Incline Dumbell Flye (5X30, 25, 20, 15, 10)
  • Dumbell Press (5X30, 25, 20, 15, 10)
  • Cable Crossovers (5X30, 25, 20, 15, 10)
  • 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.
  • Dips (5X20, 15, 10, 10, 15, 20)
  • Machine Preacher Curls(5X20, 15, 10, 10, 15, 20)
  • Overhead Rope Triceps Extension (5X20,15,10,10,15, 20)
  • Cable Curls (5X20, 15, 10, 10, 15, 20)
  • Cable Triceps Extensions (5X20, 15, 10, 10, 15, 20)
  • EZ-Bar Curls (5X20, 15, 10, 10, 15, 20)
  • Post-Workout Cardio – 35 Min.

Wednesday Legs

  • AM Cardio – 35 Min.
  • Leg Press (5X10, 15, 20, 25, 30)
  • Hack Squat (5X30, 25, 20, 15, 10)
  • Deadlifts (3X20, 15, 10)
  • Post-Workout Cardio – 35 Min.

Thursday Delts

  • AM Cardio – 35 Min.
  • Front Dumbell Raise (5X30, 25, 20, 15, 10)
  • Side Cable Raise (5X30, 25, 20, 15, 10)
  • Smith Machine Military Press (5X30, 25, 20, 15, 10)
  • Incline Delt Raises (5X10, 15, 20, 25, 30)
  • Post-Workout Cardio – 35 Min.

Friday Back, Abs & Calves

  • AM Cardio – 35 Min.
  • Behind-The-Neck Pulldown (5X20, 15, 10, 15, 20)
  • Lat Pulldown (5X20, 15, 10, 15, 20)
  • Bent Over Row (5X20, 15, 10, 15, 20)
  • Seated Machine Row (5X20, 15, 10, 15, 20)
  • Standing Calf Raise Smit Machine (5X30, 20, 10, 20, 30)
  • Rope Crunches (5X30, 20, 10, 20, 30)
  • Post-Workout Cardio – 35 Min.

Saturday & Sunday Active Rest Day

AM Cardio - 35 Min.