Monday
Chest Day
Machine Chest Press
Two light warm-up sets of 15
Increase Weight with each set—Last set should be pretty close as heavy as you can go 15, 12, 10, 8,5 2 Minute rest between sets
Pec Deck 15, 12, 10, 8, 5 Increasing weight with each set. Squeeeeze in the center 90-second rest between sets
Cable Crossovers. Use the center setting – Lightweight
15, 15, 15 with 60-second rest between
Kettle Bell Swings
3 minutes 20 seconds on 20 seconds rest
Incline Press with dumbbells
15, 12, 10, 8, 5 2 minute rest or less between sets increasing weight if possible
Dumbbell Incline Flies lightweight
15, 12, 10, 8, 5 90 second rest or less between sets increasing weight if possible
Cable Crossovers lightweight
15 Low to high
15 high to low
3 minutes battle ropes 20 seconds on and 20 seconds rest
Tuesday
Back
Pulldown Lat Machine Increasing Weight
15, 12, 10, 8, 5 2 minute rest between sets
Cable Row Machine—Wide Grip Increasing Weight
15, 12, 10, 8 5 90 second rest between sets
Stiff Arm Pushdown
15, 15, 15 Lighter weight 60 seconds or less between sets
Cable Row Machine Underhand grip
15, 12, 10, 8, 5 Increasing Weigh
Face pulls ( on a pulley get a rope and pull towards your face)
15, 15, 15 lighter weight
Rope Crunches—Get on your knees and pull a rope pulley down to your knees and then back up..crunching the entire time
15, 12, 10, 10
Wood Chopper –Stand And pull the rope as wood chopper across your body, from right shoulder to left foot and then vice versa
15, 12, 10, 10 per side
Wed—Cardio—Low Carbs
10 minutes sprints—Set the Treadmill at a higher speed. Run for 30 seconds then stand on the sides, then hop back on for another 30 seconds for a full 10 minutes
Hanging Leg Raises
Hang from a bar and raise knees as far to the chest as possible with legs bent
3 sets of 20
3 sets of side raises with knees bent to each side
1 minute low plank
Thursday–Legs
2 light sets warm up
Leg Press—
15, 12, 10, 8, 5 Increasing weight if possible 2 minutes between sets
Leg Extension Machine
15, 12, 10, 8, 5 90 seconds between sets
Lunges
10, 10, 10 per leg lightweight and 60 seconds rest between sets
Kettle Bell Swings
3 minutes 20 seconds on and 20 seconds off
Lying Leg Curl machine
15, 12, 10, 8, 5 Increasing Weight 2 minutes between sets
Dumbell Stiff Leg Deadlift—Stand up with your legs stiff and bend over all the way with dumbbells in hand and then stand back up. You should feel a pull in the back of your legs.
15, 12, 10, 8, 5 increasing weight
Calf Press Machine
20 with toes pointed out
20 toes pointed in
20 toes forward
Bodyweight Walking Lunges—No weights, but take a step with the right leg and touch the left knee to the ground, then step and touch another knee to the ground.
2 sets of 40 set 1-minute rest between
Friday–Shoulders
2 light sets of 10 for warm-up
Military Press Machine 2 minute break
15, 12, 10, 8, 5 Increasing weight if Possible
Lateral Raise Machine 90-second rest
15, 12, 10, 8, 5 Increasing weight
Plate Raises –Grab a 10 plate
Raise it out in front with arms straight to eye level and then lower
15, 15, 15
Kettle Bell Swings 3 minutes 20 seconds on and off
Rope Face Pulls
15, 12, 10, 8, 5 increasing weight
Seated Bent Over Lateral Raises—Sit at a bench with lightweight and bend at the waist, raise dumbells up to the side and then back down. This works the rear shoulder
15, 12, 10, 10, 12, 15 Increasing to ten and then decreasing back down.
Shrugs
3 sets of 15
Battle Ropes 3 minutes 20 seconds on and 20 off
Arms–Saturday
Preacher Curl Machine 2 minute rest
15, 12, 10, 8, 5 Increasing Weight
Tricep Pushdown 2 minute rest
15, 12, 10, 8, 5 Increasing Weight
Standing Dumbbell Curls –Make sure to curl the dumbbell all the way up, the pinkie should face inward when you complete the kirl
10, 10, 10 60 second rest between
Tricep Kickbacks—Stand Bent at the waist. Keep elbows at the side of the body and stationary “kickback” lower part of the arm and squeeze the triceps (opposite side of bicep) The pink should be facing outward when you complete
10,10, 10 60 seconds rest between
Rope Crunches 15, 12, 10, 10
Rope Curls
Use a rope attachment on a pulley and curl the ropes up from the ground and curl up
15, 15, 15 60 second rest
Rope Pushdowns.
Pushdown with a rope attachment and pull the two ropes apart as they get to waist level, keeping elbows stationary.
15, 15, 15 60 second rest
Rope Woodchopper
15, 12, 10,10