Monday – Back
Pull Downs – 6 sets- 12 reps
Lat Pull Downs – 6 sets- 12 reps
Straight Arm Pull Downs – 6 sets- 12 reps
Bent Arm Dumbbell Pullover – 6 sets- 12 reps
Bent Over Barbell Row – 6 sets- 12 reps
One Arm Dumbbell Row – 6 sets- 12 reps
Cardio- 30-45 mins. Stairs
Lat Pull Downs – 6 sets- 12 reps
Straight Arm Pull Downs – 6 sets- 12 reps
Bent Arm Dumbbell Pullover – 6 sets- 12 reps
Bent Over Barbell Row – 6 sets- 12 reps
One Arm Dumbbell Row – 6 sets- 12 reps
Cardio- 30-45 mins. Stairs
Tuesday – Shoulders
Dumbbell Shoulder Press – 6 sets- 12 reps
Side Laterals – 6 sets- 12 reps
Rear Delt Row – 6 sets- 12 reps
Fronts – 6 sets- 12 reps
Core – Cardio- 30-45 mins. Stairs
Wednesday – Legs/Glutes
Dumbbell Stiff Legs – 6 sets- 12 reps
Hamstring Laying Leg Curl – 6 sets- 12 reps
Step Ups – 6 sets- 12 reps
Walking Lunges – 6 sets- 12 reps
Hip Extensions – 6 sets- 12 reps
Cable Kick Backs – 6 sets- 12 reps
Cardio- 30-45 mins. Stairs
Thursday – Chest
Incline Chest Press – 6 sets- 12 reps
Cable Chest Press – 6 sets- 12 reps
Around The Worlds – 6 sets- 12 reps
Push Ups – 6 sets- 12 reps
Core, Cardio- 30-45 mins. Stairs
Friday – Cardio
Core, Cardio- 30-45 mins. Stairs
Saturday – Full Body Pump
Pump Circuit
Core Training