45 minutes cardio + Shoulders

Shoulders
Standing DB Single-Arm Lateral Raise (3 sets x 12 reps each arm)
Seated DB Shoulder Press superset w/ Single Arm-DB Press (3 sets x 10-12 reps + 8-10 reps each arm)
BB Upright Row (3 sets x 12 reps)
Cable Front Raise (3 sets x 12 reps)
Barbell Shoulder Press/Military Press combo (3 sets x 8-10 reps)

 

BB Upright Row

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40 minutes Interval Cardio + Legs/Calves/Abs

Legs/Calves
Glute Kickbacks (3 sets – 20 reps each leg)
Leg Press (3 sets x 12 reps)
Hack Squat (3 sets x 12 reps)
Kettlebell Sumo Squat* (3 sets x 12 reps)
*1 second peak concentration
Single-Leg Box Step up (3 sets x 15 reps each leg)
Glute Cable Kickback (3 sets x 12-15 reps each leg)
Leg Press Machine Calf Raise (3 sets x 20  reps)

Abs (1 set each)
Crunch (25 reps)
Reverse Crunch (25 reps)
Bicycle (15 reps each side)
Oblique Side Bend (15 reps each side)
Scissor Kicks (25 reps each leg)

Leg Press

 

45 minutes cardio + Total Body

Total Body (3 sets x 12 reps)
Machine Lateral Raise
Cable to Face Pull ss/ Front Raise (each position)
Cable Hammer Curl
Cable Tricep Pushdown
Seated Fly Machine
Leg Curl
Smith Machine Squat
Glute Kicks (3 sets x 25 reps
Ab Crunch (3 sets x 50 reps)

 

60 minutes cardio + Biceps/Tricrps/Abs

Biceps/Triceps Supersets (4 sets x 15 reps)
*DB Curl
DB Single-Arm Tricep Extension

*DB Single-Arm Preacher Curl
DB Overhead Extension

*Straight-Bar Cable Tricep Pushdown
Straight-Bar Cable Curl

Abs
Crunch (4 sets x 50 reps)

DB Preacher Curl