Monday – Legs/Abs
Smith Machine Squats 5 x 20 (superset)
Diagonal Walking Lunges 5 x 20
Cable Side Squats (each leg) 3 x 20 (superset)
1 min (Jump rope, jog in place, etc.)
Leg Extensions 5 x 20 (superset)
Shoulder Width Leg Press 5 x 15
Medicine Ball Pikes 3 x 20 (superset)
Incline Bench Crunches 3 x 15
1 min Plank
Tuesday – Shoulders/Triceps
Dumbbell Shoulder Press 4 x 10 (superset)
Military Press 4 x 10
Rear Cable Fly’s 4 x 10 (superset)
Arnold Press 3 x 8
Lateral Cable Fly’s 3 x 8 (superset)
Dumbbell Kickbacks 3 x 10
Cable Rope Overhead Triceps Extension 3 x 15 (superset)
Push ups Close Grip 3 x 10
Wednesday – Legs
Leg Curls 5 x 15 (superset)
1 min weighted Step Ups on bench
Stiff Leg Deadlifts 5 x 12 (superset)
Lunges (each leg) 5 x 12
Leg Press 4 x 10 (superset)
Donkey Calf Raises 4 x 15
Thursday – Back/ Biceps/ Abs
Wide Grip Pull Ups 4 x 8 (superset)
Cable Row Machine 4 x 8
Bent Over Cable Rows 4 x 12 (superset)
Lat Pull Downs 4 x 12
Medicine Ball Hyper Extensions 5 x 15 (superset)
Good Mornings 5 x 15
Alternating Seated Dumbbell Curls 4 x 8 (superset)
EZ Barbell Curls 4 x 12
Cable Curls 4 x 10 (superset)
Hanging Leg Raises 3 x 15
Inclined Russian Twists 3 x 15 (superset)
Crunches 3 x 15
Friday – Chest/ Shoulder/ Glutes
Incline Dumbbell Bench Press 4 x 12 (superset)
Standing Cable Fly’s 4 x 12
Lateral Raises 8 x 8 (superset)
Straight Leg Cable Kickbacks 4 x 15
Cross Back Lunges 4 x 12 (superset)
Smith Machine Lunges 5 x 15
Hip Bridges 4 x 12 (superset)
Butt Blaster Machine 4 x 12
Saturday – Rest Day
Recovery
Sunday – Cardio
