3 days on one day off, two on one off.
Sunday: Quads
Warm up 10 minute upright bike
Warm up set squats 15-20 reps
6 sets increasing weight ranging from 12 reps to 1
Leg extension 4 sets with applied pressure from spot
Leg press 4 sets with last set being a drop set to the sled
10 minutes step mill
Monday: Chest/ Arms no cardio
Warm up 10 minutes on the treadmill
Standing heavy barbell curls 4 sets 8-10 reps
Cable flys 4 sets 12-15 reps
Super set with tricep rope pull downs 4 sets 12-15 reps
Machine preacher curls 4 sets 10-12 reps
Bent arm tricep push downs 4 sets 10-12 reps
Super set band kickbacks to failure
Peck deck 4 sets 12-15 reps
Cable rope curls 4 sets 10-12 reps
Tuesday: Delts/ Cardio [spin 60 minutes]
Warm up 10 minutes rotator cuff exercises
Smith machine incline press 4 sets 8-10 reps
Dumbbell lateral raises 4 sets 10-12 reps
Super set front plate raises 8-10 reps
Posterior delt cable fly 4 sets 12-15 reps
Seated single arm dumbbell press 4 sets 8-10 reps a side
Rear delt face pulls 4 sets 12-15 reps
Reverse peck deck 4 sets 12-15 reps
1 set run the rack laterals with 4 drops
Wednesday: No lifting just cardio
Treadmill HIIT
Tabatta set of wind sprints
4 minutes steady state doing 12 burpies on the minute
Thursday: Glutes and Hams [35 minutes step mill]
35 minute step mill to warm up steady state
Dead lifts 6 sets first set warm up 4 working sets ranging between 10-12 last set 3/4 weight burn out
Weighted bridges 4 sets 15-20 reps
Lying curls 4 sets with emphasis on negatives 15-20 reps
Glute kickbacks 4 sets 15-20 reps
Seated curl 4 sets 8-10 reps
Friday: Back [spin 40 minutes]
Warm up is spin with rotator cuff exercises
Wide grip lat pull down 5 sets first set is warm up 4 working sets 8-10 reps
Plate loaded machine row single arm 4 sets 10-12 reps
Narrow grip lat pull downs 4 sets 10-12 reps
Under hand cable rows super set high rope pull backs 4 sets 15-20 reps
Single arm dumbbell rows 4 sets 10-12 reps
Smith machine rows 4 sets each to failure
Saturday: No lifting just cardio [35 minutes step mill]
0-5 minutes warm up increasing speed every minute to steady state
5-10 minutes moderate intensity 12 tuck jumps on the minute
10-12 minutes high intensity
12-15 minutes low intensity
15-25 minutes 30sec high intensity 30sec low intensity
25-30 minutes moderate intensity 12 tuck jumps on the minute
30-33 minutes low intensity
