Monday: Chest/triceps
Pushups – 1 X 50
Dips – 1 X 50
Cable Fly’s – 4 X 12-15
Close Grip Push-ups – 4 X 12-15
Flat Bench Dumbbell Fly’s – 4 X 12-15
Rope Pushdowns – 4 X 12-15
Tuesday: Back/abs
Chin-ups And Pull Up Training
Bent Over Dumbbell Row – 4 X 12
Seated Single Arm Cable Row – 4 X 12-15
Hyper Extensions – 4 X 20 (with A Medicine Ball)
Wide Grip Pull-down – 4 X 12-15
Hanging Leg Raises – 3 X 10
Crunches – 3 X 10
Wednesday: Legs
Bar Squats – 4 X 12
Walking Lunges – 4 X 30
Jump Squats – 4 X 20
Lying Down Hamstring Curls – 4 X 15
Deadlifts – 4 X 15
Seated Hamstring Curls – 4 X 12-15
Thursday: Shoulders
Side Lateral Dumbbell Fly’s – 4 X 12-15
Front Dumbbell Raises – 4 X 12-15
Rear Fly’s – 4 X 12-15
Seated Shoulder Press – 4 X 12-15
Cable Side Raises – 4 X 10
Thursday: Interval Training
10 minute warm up
20 minutes HIIT sprints
10 minute cool down
Friday: Rest
Day off
Saturday: Legs
Bar Squats – 4 X 12
Walking Lunges – 4 X 30
Jump Squats – 4 X 20
Lying Down Hamstring Curls – 4 X 15
Deadlifts – 4 X 15
Seated Hamstring Curls – 4 X 12-15
Sunday: Interval Training
10 minute warm up
20 minutes HIIT sprints
10 minute cool down
