Monday: Chest/Shoulders
Dumbbell shoulder press 3 x 12-15
Incline fly’s 3 x 12-15
Reverse fly’s 3 x 12-15
Push ups 3 x 20
Lateral raises 3 x 12-15
Machine bench 3 x 12-15
Tuesday: Legs
Leg press 4 x 10-12
Weighted pile squats 3 x 15
10 Jump squats (supersets)
Machine glute kickbacks 4 x 15/side
Hip abductors 3 x 20
Hamstring curls 3 x 15
Wednesday: Back/Abs
Lat pull downs 4 x 12
Seated cable rows 3 x 15
Straight arm press downs 3 x 12
Barbell row 4 x 12
Hanging ab raises 3 x 15
Decline bench sit ups 3 x 20
Planks 3 x 60 seconds
Planks 3 x 60 seconds
Thursday: Biceps/Triceps
Hammer curls 4 x 12
Tricep kickbacks 3 x 15
Seated incline dumbbell curls 3 x 15
Rope press downs 3 x 15
Preacher curls 4 x 12
Skull crushers 3 x 12
Friday: Legs
Stiff legged deadlifts 3 x 15
Leg extensions 3 x 15
Swiss ball curls 4 x 12-15
Walking lunges 3 x 30
Sumo squats 4 x 12-15
Wall sits (superset) 60 seconds
Saturday: Cardio
HIIT Training
Sunday – Rest
Recuperate