Monday: Legs (Heavy)
Walking Lunges 4 x 25 (Superset)
Deadlifts 4 x 15
Pelvic Hip Thrusts 5 x 10 (Superset)
Kickbacks 5 x 15
Leg Press 4 x 10 (Superset)
Calf Raises 4 x 10
Squats – Pyramid sets 5 x 10
Tuesday: Cardio/Abs
45 mins of either Stair Master or Elliptical
Crunches x 100
Toe Touches x 100
Bicycles x 100
Wednesday: Cardio/Shoulders
45 mins of either Stair Master or Elliptical
Arnold Presses 4 x 15 (Superset)
Lateral Raises 4 x12
Upright Rows 4 x 10 (Superset)
One Arm Dumbbell Front Raises 4 x 12
Reverse Fly’s 4 x 10-12 (Superset)
Bent Over Lateral Raises 4 x 10-12
Bent Over Lateral Raises 4 x 10-12
Thursday: Off
Rest Day
Friday: Cardio/Chest/Back
45 mins of either Stair Master or Elliptical
Incline Chest Press 4 x 10
Lat Pulldowns 4 x 15
One Arm Dumbbell Rows 4 x 15
Incline Dumbbell Fly’s 4 x 15
Straight Arm Lat Pulldowns 4 x 15
Seated Rows 4 x 15
Saturday: Cardio/Arms
45 mins of either Stair Master or Elliptical
Incline Curl Dumbbell 4 x 12 (Dropsets)
Lying Triceps Extension 4 x 10-12
Reverse Barbell Curl 4 x 15
Triceps Dips 4 x 15
Barbell Curl 21’s (4 sets)
Triceps Kickbacks 4 x 15
Sunday: Cardio/Abs
45 mins of either Stair Master or Elliptical
Plank 5 x 60 seconds
Scissor Kicks 50 x 2
Incline Bench Sit-ups 4 x 20
Incline Leg Raises 4 x 20