Saturday: Shoulders and Cardio (30 mins):
Shoulders:
Dumbbell side raises: 3 sets x 10 to 12 reps
Shoulder Press (dumbbell or bar) 4 sets x 8 to 12 reps with a super set of front raises using dumbbells (after your shoulder press…set the weight down and grab some lighter dumbbells for front raises) 4 sets x 12 to 15 reps
Rear Peck Deck: 3 sets x 12- 15 reps
Sunday: Break
Monday: Cardio (HIIT Workout found online includes 20 seconds of exercise then 10 seconds of rest for 10-20 mins)
Tuesday: Break
Wednesday: Break
Thursday: Abs, Back and Cardio for 20 mins
Abs:
Cable Crunches: 5 sets 15 to 20 reps
Crunches on Bench (holding 5 pound dumbbell in feet): 4 sets 12 to 20 reps
Decline Abs (holding a weight plate if you want more resistance): 4 sets 20 to 30 reps
Ab Machine: 3 sets 12 to 20 reps
Back:
Lat Pull Down with Close grip: 4 sets x 10 to 12 reps
Seated Row: 4 sets x 10 to 12 reps
Pull Ups (this will be fun after the first two exercises) 4 sets x as many reps as you can get
One arm Dumbbell Row: 3 sets x 8 to 12 reps super setting with stiff arm pushdowns: 3 sets x 12 to 15 reps
Friday: Abs, Chest and Cardio for 20 mins
Abs:
Cable Crunches: 5 sets 15 to 20 reps
Crunches on Bench (holding 5 pound dumbbell in feet): 4 sets 12 to 20 reps
Decline Abs (holding a weight plate if you want more resistance): 4 sets 20 to 30 reps
Ab Machine: 3 sets 12 to 20 reps
Chest:
Flat Dumbbell Press (Bench Press): 4 sets x 10 to 12 reps
Flat Dumbbell Fly: 4 sets x 10 to 15 reps with a super set up pushups 4 sets 10-20 reps
Body Weight Dips (machine assisted dips if needed) 3 sets x 12-20 reps
Peck Deck 4 sets x 10 to 15 reps
Cable Flys (standing in the cage with cables on top position) 4 sets x 10 reps
Shoulders:
Dumbbell side raises: 3 sets x 10 to 12 reps
Shoulder Press (dumbbell or bar) 4 sets x 8 to 12 reps with a super set of front raises using dumbbells (after your shoulder press…set the weight down and grab some lighter dumbbells for front raises) 4 sets x 12 to 15 reps
Rear Peck Deck: 3 sets x 12- 15 reps
Sunday: Break
Monday: Cardio (HIIT Workout found online includes 20 seconds of exercise then 10 seconds of rest for 10-20 mins)
Tuesday: Break
Wednesday: Break
Thursday: Abs, Back and Cardio for 20 mins
Abs:
Cable Crunches: 5 sets 15 to 20 reps
Crunches on Bench (holding 5 pound dumbbell in feet): 4 sets 12 to 20 reps
Decline Abs (holding a weight plate if you want more resistance): 4 sets 20 to 30 reps
Ab Machine: 3 sets 12 to 20 reps
Back:
Lat Pull Down with Close grip: 4 sets x 10 to 12 reps
Seated Row: 4 sets x 10 to 12 reps
Pull Ups (this will be fun after the first two exercises) 4 sets x as many reps as you can get
One arm Dumbbell Row: 3 sets x 8 to 12 reps super setting with stiff arm pushdowns: 3 sets x 12 to 15 reps
Friday: Abs, Chest and Cardio for 20 mins
Abs:
Cable Crunches: 5 sets 15 to 20 reps
Crunches on Bench (holding 5 pound dumbbell in feet): 4 sets 12 to 20 reps
Decline Abs (holding a weight plate if you want more resistance): 4 sets 20 to 30 reps
Ab Machine: 3 sets 12 to 20 reps
Chest:
Flat Dumbbell Press (Bench Press): 4 sets x 10 to 12 reps
Flat Dumbbell Fly: 4 sets x 10 to 15 reps with a super set up pushups 4 sets 10-20 reps
Body Weight Dips (machine assisted dips if needed) 3 sets x 12-20 reps
Peck Deck 4 sets x 10 to 15 reps
Cable Flys (standing in the cage with cables on top position) 4 sets x 10 reps
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