DAY 1 | ||
Back and Biceps | SETS | REPS |
Bicep DB Curl | 4 | 12 |
DB Hammer Curl | 4 | 12 |
Cable Curls | 3 | 10 |
Incline Bench Curls | 4 | 10 |
Bicep 21s | 3 | 7 |
Wide Grip Lat Pulldowns | 4 | 12 |
Narrow Grip Lat Pulldowns | 4 | 12 |
Bent Over Barbell Row | 4 | 12 |
Seated Row | 4 | 12 |
Supermans | 3 | 12 |
30 Minutes of Moderate Cardio |
DAY 2 | ||
Legs | Sets | Reps |
Smith Machine Squats | 4 | 10 |
Smith Machine Hack Squats | 4 | 10 |
Leg Press | 4 | 10 |
DB Side Lunges | 3 | 12 |
Russian Split Squats | 3 | 12 |
Goblet Squats | 4 | 12 |
Seated leg Curl | 4 | 10 |
Leg Extensions | 4 | 10 |
Hip Abductor | 3 | 15 |
Hip Adductor | 3 | 15 |
Seated Calf Raises | 3 | 15 |
Stiff Leg Deadlifts | 3 | 15 |
Standing Calf Raises | 3 | 15 |
DAY 3 | ||
Chest and Triceps | Sets | Reps |
DB Chest Press | 4 | 10 |
DB Flies | 4 | 12 |
Incline DB Chest Press | 4 | 10 |
Incline DB Flies | 4 | 10 |
Decline DB Chest Press | 4 | 10 |
Overhead Tricep Extensions | 3 | 15 |
Skullcrushers | 3 | 12 |
Rope Tricep Pulldowns | 4 | 10 |
Tricep Kick Backs | 4 | 10 |
Bench Dips | 3 | 15 |
30 Minutes of Moderate Cardio |
DAY 4
OFF
DAY 5 | ||
Shoulders and Abs | Sets | Reps |
Military Overhead Press | 4 | 10 |
Lateral DB Raises | 4 | 10 |
Arnold Press | 4 | 12 |
Upright Rows | 4 | 10 |
Farmers Carrys | 4 | 20 sec |
Bent Over Rear Delt Reverse Fly | 3 | 12 |
Russian Twists | 3 | 40 |
Leg Raises | 3 | 15 |
Weighted Decline Sit Ups | 3 | 20 |
Reverse Cruch | 3 | 15 |
Oblique Crunches | 3 | 20 Each Side |
30 Minutes of Moderate Cardio |
DAY 6 | ||
Total Body | Sets | Reps |
Jumping Jacks | 4 | 20 |
Burpees | 4 | 10 |
Kettle Bell Swings | 3 | 15 |
Single Leg Dead Lift | 3 | 12 |
Squat with Upright Row | 4 | 12 |
Box Jumps | 3 | 15 |
45 Minutes
of Moderate Exercise DAY 7 Off Try this program and tell me what you think! |
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