Day
|
1 - Legs
|
|
1. Squats
Sets:
|
5
|
Reps:
|
8
|
Notes:
|
75% of Max
|
|
|
2. Walking Lunges
Sets:
|
5
|
Reps:
|
8
|
Notes:
|
20 Lbs per hand
|
|
|
3. Leg Curl or Hamstring Curl
Sets:
|
4
|
Reps:
|
8
|
Notes:
|
75% of Max
|
|
|
4. Leg Extension
Sets:
|
4
|
Reps:
|
8
|
Notes:
|
75% of Max
|
|
|
5. Standing Calf Raises
Sets:
|
3
|
Reps:
|
12
|
Notes:
|
75% of Max
|
|
|
6. Seated Calf Raises
Sets:
|
3
|
Reps:
|
12
|
Notes:
|
75% of Max
|
|
Day
|
1 - Shoulders
|
|
1. Machine Military or Shoulder Press
Sets:
|
5
|
Reps:
|
8
|
Notes:
|
75% of Max
|
|
|
2. Seated Shoulder Press (Elastic band)
Sets:
|
4
|
Reps:
|
8
|
Notes:
|
Use Dumbbell instead of bands
|
|
|
3. Side Raises
Sets:
|
4
|
Reps:
|
8
|
Notes:
|
75% of Max
|
|
|
4. Front Raises
Sets:
|
4
|
Reps:
|
8
|
Notes:
|
75% of Max
|
|
Day
|
2 - Back
|
|
1. Chin-Ups
|
|
2. One Arm Row
Sets:
|
4
|
Reps:
|
8
|
Notes:
|
75% of Max
|
|
|
3. Lat Pulldown
Sets:
|
4
|
Reps:
|
8
|
Notes:
|
75% of Max
|
|
|
4. Seated Row
Sets:
|
4
|
Reps:
|
8
|
Notes:
|
75% of Max
|
|
Day
|
2 - Chest
|
|
1. Bench Press
Sets:
|
4
|
Reps:
|
12
|
Notes:
|
60% of Max
|
|
|
2. Push Up
|
|
3. Incline Dumbbell Press
Sets:
|
4
|
Reps:
|
8
|
Notes:
|
75% of Max
|
|
|
4. Decline Press
Sets:
|
4
|
Reps:
|
8
|
Notes:
|
75% of Max
|
|
Day
|
3 - Rest Day
|
Day
|
4 - Abdominals
|
|
1. Crunches
|
|
2. Twisting Crunches
|
|
3. Lying Leg Raises / Throwdowns
|
Day
|
4 - Cardio
|
|
1. Recumbent Bike
Duration:
|
20 Min
|
Intensity:
|
75%
|
|
|
|
|
2. Treadmill
Duration:
|
20 Min
|
Intensity:
|
75%
|
Notes:
|
Outside or inside
|
|
Day
|
5 - Biceps
|
|
1. Dumbbell Curls
Sets:
|
3
|
Reps:
|
12
|
Notes:
|
75% of Max
|
|
|
2. Hammer Curls
Sets:
|
3
|
Reps:
|
12
|
Notes:
|
75% of Max
|
|
|
3. Concentration Curls
Sets:
|
4
|
Reps:
|
8
|
Notes:
|
75% of Max
|
|
|
4. Cable Curls
Sets:
|
4
|
Reps:
|
8
|
Notes:
|
75% of Max
|
|
Day
|
5 - Triceps
|
|
1. Dips
Sets:
|
4
|
Reps:
|
10
|
Notes:
|
75% of Max
|
|
|
2. Overhead Tricep Extentions
Sets:
|
4
|
Reps:
|
10
|
Notes:
|
75% of Max
|
|
|
3. Tricep Kickbacks
Sets:
|
4
|
Reps:
|
10
|
Notes:
|
75% of Max
|
|
Day
|
6 - Abdominals
|
|
1. Crunches
|
|
2. Twisting Crunches
|
|
3. Lying Leg Raises / Throwdowns
|
Day
|
6 - Cardio
|
|
1. Recumbent Bike
Duration:
|
20 Min
|
Intensity:
|
75%
|
|
|
|
|
2. Treadmill
Duration:
|
20 Min
|
Intensity:
|
75%
|
Notes:
|
Outside or Inside
|
|
Day
|
7 - Rest Day
|