Day 1 – Shoulders/Cardio/Abs
Dumbbell Press 4×10
Lateral Raises 3×12
Reverse Pec Flye 3×12
Abs Circuit
20 mins Interval Running 2:1 (Run 2 min: Walk 1 min)
Jump Rope 15 mins
Day 2 – Legs
Squats 4×10
Hack Squats 3×12
Lunges 3×12
Leg Curls Lying 3×12
Calf Raises Standing 4×10
Day 3- Cardio/Abs
35 mins Stairmaster
15 mins Jump Rope
20 mins Interval Running 2:1 (Run 2 min: Walk 1 min)
Abs Circuit
Day 4 – Cardio
1hr Interval Running 2:1 (Run 2 min: Walk 1 min)
Day 5 – Back/Arms
Lat Pulldowns 4×10
Rows/Cable or Dumbbell 3×12
Pushdowns 4×10
Kickbacks 3×12
Bar or Preacher Curls 4×10
Incline Dumbbell Curls 3×12
Day 6 – Cardio/Abs
1hr Interval Running, Plyos and Kettle Bells
Abs Circuit
Day 7 – Off
Recovery day
