New Newness

Monday *Cardio + Chest/Back

40 minutes - Stationary Bike at 70% - 80% of your max heart rate
Bench Press 4/5
Pull ups 3/10
Inclined Dumbbell Press 4/5
Bent Over Barbell Row 3/10
Declined Dumbbell Press 4/5
Close Grip Seated Cable Row 3/10

Tuesday *Shoulders/Arms + HIIT Cardio

Machine shoulder press 3/10
Upright row 3/10
Bent over lateral raise 3/10
Ez bar curl (superset) Pressdown 3/8
Hammer Curl (superset) Over head triceps extension 3/8

Cardio
Burpees 2/20 10 sec rest
Speed jumping jacks 2/20 10 sec rest
Lying no hand anyway ups 2/20 10 sec rest

Wednesday *Cardio Warm Up + Legs/Calves/Abs

A-Skips 30
Treadmill 1min5mph
Open A-Skips 30
TM 40sec6mph
Powerskips 20
TM 30sec7mph
Lunge scoops 20
TM 30sec8mph
High Knees 20

Squat 4/5
Romanian Dead 4/5
Barbell Lunge 4/5
Leg Curl 4/5
Standing Calve Raise 3/10

Cable Crunch 2/8
Hanging Knee Raise 2/fail
Cross Over Crunch 2/fail
Hanging Knee Raise Twist 2/fail
Side Plank 2/fail

Thursday - Rest

Friday *Cardio + Chest/Back

40 minutes - Elliptical at 70% - 80% of your max heart rate

Weighted Chin 4/5 (superset) Decline Bench Press 4/12,10,8,6
Seated Cable Row 4/5 (SS) Dumbbell Press 4/12,10,8,6
Lat Pull Down 4/5 (SS) Incline Dumbbell Press 4/12,10,8,6

Medicine Ball Chop 2/8
Scissor Kick 2/fail
Standing Oblique Cable Crunch 2/15
Decline Medicine-Ball 2/20
Crunch/Twist/Throw
Dragon Flag 2/fail

Saturday *Shoulders/Arms + HIIT Cardio

Seated OverHead Press 3/8
Irish Press 3/8
Machine Lateral Raise 3/8
Inclined Dumbbell Curl 4/12,10,8,6 (SS) Lying EZ bar extension 4/12,10,8,6
Barbell Curl 4/12,10,8,6 (SS) Dip 4/12,10,8,6

Cardio
Burpees 2/20 10 sec rest
Speed jumping jacks 2/20 10 sec rest
Speed Squats 2/20 10 sec rest

Sunday

A-Skips 30
Treadmill 1min5mph
Open A-Skips 30
TM 40sec6mph
Powerskips 20
TM 30sec7mph
Lunge scoops 20
TM 30sec8mph
High Knees 20

Deadlift 4/12,10,8,6 (SS) Leg press 4/12,10,8,6
Good Morning 4/12,10,8,6 (SS) Leg Curl 4/12,10,8,6
Seated Calve Raise 3/8
Band resisted exercise ball crunch 3/10
Hanging knee raise 3/10

new new

3 day split:


Mon (Upperbody Push):

Inclined Dumbell Press 4s 8-10rep
Bench Press 4s 8-10 rep
Dumbell Flye 2s 20 rep
Overhead Dumbell Press 4s 8-10 rep
Upright Row 4s 8-10 rep
Lat. Raise 2s 20 rep
Close Grip Benchpress 4s 8-10 rep
Bench Dip 4s 8-10 rep
Lying Tri. Extension 4s 8-10 rep
Rev. Crunch 4s 15 rep
Double Crunch 4s 15 rep


Tue:
Cardio


Wed (Lower Body):

Deadlift 5s 6-8 rep
Squat 4s 8-10 rep
Hack Squat 4s 8-10 rep
Hamstring Curl 4s 8-10 rep
Pull-ups 4s 8-10 rep
Bent Over Row 4s 8-10 rep
Weighted Crunch 4s 15 rep


Thur:
Cardio


Fri (UpperBody Pull):

Lunge 4s 8-10 rep
Calf Raise 4s 20-25 rep
One Arm Bent Over Row 2s 20 rep
Barbell Curl 4s 8-10 rep
Hammer Curls 4s 8-10 rep
One Arm Dumbell Preacher Curl 2s 15 rep
Wrist Curl 2s 15 rep
Rev. Crunch 4s 15 rep
Double Crunch 4s 15 rep


Sat:
Cardio


Sun:
Rest