Monday: Legs/Glutes/Calves/Cardio
Leg press 4 sets (15-12-12-10)
Leg press 4 sets (15-12-12-10)
Ball wall squat with weight 4 sets (15-12-12-10)
Leg extension 3 sets (15-12-10)
Sumo squat 3 sets (15-12-10)
Prone hamstring curl 4 sets (15-12-10-15)
Seated hamstring curl 4 sets (15-12-10-15)
Calf raise on leg press 4 x 15
Bent knee calf raise 3 x 12
Cardio: 50 min. run with 25 min. of HIIT mixed in
Tuesday: Back/Rear delts/Abs/Cardio
Lat pull-down 3 sets (12-10-8 reps)
Tuesday: Back/Rear delts/Abs/Cardio
Lat pull-down 3 sets (12-10-8 reps)
Close grip pull-down 3 sets (12-10-8 reps)
Single arm row 3 sets (15-12-10)
Machine pull-over 3 sets (15-12-10)
Bent over rear delt raise with DBs 3 sets (15-12-10)
Full sit-up on stability ball 4 sets (30-25-20-15)
Crunches 4 sets (30-25-20-15)
Leg raise with hip lift 4 sets (30-25-20-15)
Cardio: 40-50 min.
Wednesday: Chest/Biceps/Calves + cardio:
Incline chest press 3 sets (15-12-10 reps)
Wednesday: Chest/Biceps/Calves + cardio:
Incline chest press 3 sets (15-12-10 reps)
Pec fly with DBs 3 sets (15-12-10 reps)
Pec fly on machine superset with push ups to failure 3 sets (15-12-10 reps)
EZ Bar curl 3 sets (15-12-10 reps)
Alternating DB curl 3 sets (15-12-10 reps)
Standing calf raise 3 sets (15-12-10 reps)
Seated calf raise 3 sets (15-12-10 reps)
Cardio: 50 minutes with 25 minutes of HIIT
Thursday: Cardio
Cardio: 50min.
Friday: Plyometrics/Cardio
Box squat jumps 3 x 30
Lateral box jumps 3 x 30
Split squat jumps 3 x 30
Tuck jumps 3 x 30
Lateral bounds 3 x 30
Side hops 3 x 30
Squat jump (progressing forward)
20-30 minutes of additional cardio (either HIIT or steady state depending on how my body is feeling)
Saturday: Shoulders/Triceps/Abs/Cardio
Shoulder press 4 sets (15-12-12-10)
Cable side raise 4 sets (15-12-12-10)
Cable front raise 4 sets (15-12-12-10)
Rear delt fly on machine 4 sets (15-12-12-10)
Bent over rear delt fly with DBs 4 sets (15-12-12-10)
Lying triceps extension 4 sets (15-12-12-10)
Cable underhand triceps extension 4 sets (15-12-12-10)
Full sit- up on stability ball 3 x 50
Double crunch 3 x 50
Bicycle crunch 3 x 50
Cardio: 45 min. cardio
Sunday: Cardio + Yoga or massage
40 min. cardio (elliptical, incline treadmill walk)
Cardio: 50min.
Friday: Plyometrics/Cardio
Box squat jumps 3 x 30
Lateral box jumps 3 x 30
Split squat jumps 3 x 30
Tuck jumps 3 x 30
Lateral bounds 3 x 30
Side hops 3 x 30
Squat jump (progressing forward)
20-30 minutes of additional cardio (either HIIT or steady state depending on how my body is feeling)
Saturday: Shoulders/Triceps/Abs/Cardio
Shoulder press 4 sets (15-12-12-10)
Cable side raise 4 sets (15-12-12-10)
Cable front raise 4 sets (15-12-12-10)
Rear delt fly on machine 4 sets (15-12-12-10)
Bent over rear delt fly with DBs 4 sets (15-12-12-10)
Lying triceps extension 4 sets (15-12-12-10)
Cable underhand triceps extension 4 sets (15-12-12-10)
Full sit- up on stability ball 3 x 50
Double crunch 3 x 50
Bicycle crunch 3 x 50
Cardio: 45 min. cardio
Sunday: Cardio + Yoga or massage
40 min. cardio (elliptical, incline treadmill walk)