Monday: Cardio and Full-body

Seated dumbbell shoulder press – 4 sets of 15 reps
Wide grip pull ups – 4 sets of 12 – 15 reps
Push ups – 4 sets of 20 reps
Bodyweight squats – 4 sets of 20 reps
Triceps extensions – 4 sets of 15 reps
EZ bar curls – 4 sets of 12 reps
HIIT – 20 minutes on the treadmill

Tuesday: Bodyweight circuits

Round 1:
20 squat thrusts
20 push ups
20 sit ups
*repeat three times and rest for 2 minutes
Round 2:
20 Bodyweight squats
20 walking lunges (10 per leg)
20 Spiderman push ups
*repeat three times and rest for 2 minutes
Final round:
20 – 30 hanging leg raises
20 mountain climbers
Plank (as long as possible, 30 seconds minimum!)
*repeat three times and end

Wednesday: Cardio circuits
Round 1:
15 minutes on the elliptical machine at a moderate/high pace
Round 2:
20 minutes on the treadmill at a 10% incline at a moderate pace
Round 3:
20 minutes on the stationary bike at a moderate pace
Final round:
15 minutes on the stair climber machine

Thursday: Cardio and full-body
Single arm dumbbell bicep curls – 4 sets of 10 reps per arm
Lying triceps extensions – 4 sets of 15 reps
Leg extensions – 4 sets of 12 – 15 reps
Standing calf raises – 3 sets of 20 reps
Butterfly pec deck machine – 4 sets of 15 reps
Dumbbell lateral raises – 4 sets of 15 reps
T-bar row – 4 sets of 12 – 15 reps
20 minutes steady state cardio on the elliptical machine

Friday: Core and full-body
Smith machine incline press – 4 sets of 20 reps
Barbell curls – 4 sets of 20 reps
Bodyweight squats – 4 sets of 20 reps
Seated shoulder press machine – 4 sets of 20 reps
Triceps rope pushdowns – 4 sets of 20 reps
Wide-grip lat pull-downs – 4 sets of 20 reps
Rest for 5 minutes
Lying leg raises – 3 sets of 20 – 30 reps
Incline stomach crunches – 3 sets of 30 reps
Oblique crunches – 3 sets of 30 reps

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