Monday - Legs, Abs Workout
Legs:
Machine Leg Press
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Squats
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Reverse Lunges
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Lying Leg Curls
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Calf Raises
3 sets, 10 - 15 reps
3 sets, 10 - 15 reps
Abs:
Air Bike Crunch
3 sets, 15 - 20 reps
3 sets, 15 - 20 reps
Ab Wheel Rollout
3 sets, 10 - 15 reps
3 sets, 10 - 15 reps
Cable Rope Crunch
3 Sets, 15 - 20 reps
3 Sets, 15 - 20 reps
Tuesday - Rest Day
Wednesday - Shoulder Workout
Seated Dumbbell Press
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Side Lateral Raises
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Front Lateral Raises
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Bent Over Raises
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Thursday - Rest Day
Friday - Back, Biceps Workout
Back:
Bent Over Barbell Row
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
One Arm Dumbbell Rows
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Lat pull Downs
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Seated Cable Rows
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Biceps:
Barbell Curls
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Incline Dumbbell Curls
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Concentration Curls
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Standing Cable Curls
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Saturday - Rest Day
Sunday - Chest, Tricep Workout
Chest:
Dumbbell Bench Press
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Incline Dumbbell Press
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Dumbbell Flyes
3 sets, 10 - 12 reps
Press Ups
3 sets, 90 second rest
3 sets, 10 - 12 reps
Press Ups
3 sets, 90 second rest
Triceps:
Tricep Dumbell Kickbacks
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Seated Tricep Extensions
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Lying Tricep Extensions
3 sets, 10 - 12 reps
3 sets, 10 - 12 reps
Bench Dips
3 sets, 90 second rest
3 sets, 90 second rest