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