Day 1: Back & Shoulders / Evening Cardio 30 minutes
Day 2: Morning Cardio 30 minutes / Evening Cardio 30 minutes
Day 3: Legs / Evening Cardio 30 minutes
Day 4: Morning Cardio 30 minutes / Evening Cardio 30 minutes
Day 5: Chest & Arms & Abs / Evening Cardio 30 minutes
Day 6: Morning Cardio 30 minutes / Evening Cardio 30 minutes
Back and Shoulders
Front Lat Pulldown 4 sets x 10 – 12 reps
Seated Rows 4 sets x 12 – 15 reps
One Arm Dumb Row 4 sets x 12 – 15 reps
Back Hyperextension 4 sets x 15 reps
Side Lateral Raises 4 sets x 12 – 15reps
Seated Dumbbell Press 4 sets x 10 – 12 reps
Bent Over Lateral 4 sets x 10 – 12 reps
Wide Grip Upright Row 4 sets x 10 – 12 reps
Legs
Leg Extension Supersetted with Lying Leg Curls 4 sets x 12 – 15 reps
Leg Press 4 sets x 12 – 15 reps
Walking Lunges 4 sets x 20 lunges
Seated Leg Curl 4 sets x 12 – 15 reps
Stiff Leg Deadlift 4 sets x 15 reps
Seated Calf Raises 4 sets x 12 – 15 reps
Chest & Arms
Chest Cross Overs 4 sets x 12 reps
Incline Chest Dumbbell Press 4 sets x 12 reps
Decline Pushup 4 sets x 12 reps
Pec Deck 4 sets x 10-12 reps
Cable Curl 4 sets x 10-12 reps
Hammer Curl 4 sets x 10-12 reps
Preacher Curl 4 sets x 10-12 reps
Triceps Push Down : 4 sets x 10-12 reps
Lying Dumbbell Triceps Extension 4 sets x 10-12 reps
Dips 4 sets x 20 reps
Abs
Leg Tucks 4 sets x 10-12 reps
Ab Crunch 4 sets x 10-12 reps
Bicycles 4 sets x 10-12 reps
