30 minutes cardio + Quads/Calves

Single Leg Extension                 (4 sets x 15 reps (each leg)
Squat                                             (4 sets x 6-10 reps)
Barbell Sumo Squat                   (4 sets x 8-10 reps)
Leg Press                                      (3 sets x 10 reps)
Leg Press (**Rest-Pause)          (2 sets x *10/4/2 reps heavy)
Leg Extension (**Rest-Pause) (2 sets x *10/4/2 reps heavy)
Seated Calf Raise                       (6 sets x 6 reps)
Standing Calf Raise                   (4 sets x 10 reps)

Single Leg Extension

30 Minutes cardio + Chest/Biceps/Abs

Cardio: 30 minutes

Dead bugs

Pushup (3 sets x 10 reps)
Pushup (Negatives) (2 sets x failure)
Incline Bench Press (4 sets x 6-10 reps)
Bench Press (3 sets x 6-10 reps)
Incline Dumbbell Flye (7 sets x 10 reps)
Barbell Curl (**Rest-Pause) (4 sets x *8-10/4/2)
Incline Hammer Curl (3 sets x 10 reps)
Cable Concentration Curl (3 sets x 8-10 each arm)

AB TRISET      
Alternating Crunch/Heel Touch (3 sets x 20 each side)
Lying Leg Raise (3 sets x 15-20 reps)
Dead Bugs (3 sets x 15-20 reps)         

30 minute Spin Bike + Hamstrings/Glutes/Calves

30 Minute Spin Bike Session

Single Leg DB Stiff Leg Deadlift

Hamstrings /Glutes/Calves
Bodyweight Walking Lunge       (3 sets x 20 reps (each leg)
Single Leg Press                           (3 sets x 10 (each leg)
Barbell Bulgarian Split Squat      (3 sets x 10 (each leg)
Barbell Hip Thrust                         (4 sets x 8-10 reps)
Lying Hamstring Curl                    (3 sets x 12-16 reps)
Abductor Machine                           (3 sets x 10-15 reps)
Single Leg DB Stiff Leg Deadlift   (3 sets x 10 (each leg)
Bodyweight Standing Calf Raise  (3 sets x 50 reps)

 

30 minute HIIT cardio + Shoulders/Triceps

Cardio: Rolling Hills HIIT Cardio

Seated Dumbbell Shoulder Press (Rest-Pause) –  (4 sets x 6-10/4/2 reps)
Plate Front Raise                                 (3 sets x 10 reps)
Single Arm DB Lateral Raise             (3 sets x 10 reps (each arm)
Bent Over DB Rear Delt Raise          (4 sets x 10-15 reps)
Triceps Pushdown                               (3 sets x 10 reps)
Triceps Bench Dip                               (3 sets x failure)
Triceps Bench Dip (Negatives)         (2 sets x 5 reps)
Overhead DB Triceps Extension      (3 sets x 8-12 reps)

Cable tricep extension (finish)

Cable tricep extension (finish)

Cable tricep extension (start)

Cable tricep extension (start)

40 minutes HIIT cardio + Back/Abs

Pullup Negative demonstration

Pullup Negative demonstration

Back
Reverse Grip Pulldown             (3 sets x 8-10 reps)
Close Grip Pulldown                  (4 sets x 8-10 reps)
Reverse Grip Cable Row           (3 sets x 8-10 reps)
Barbell Row                                 (2 sets x 8-10 reps)
Barbell Row (**Rest-Pause)     (2 sets x *8-10/4/2 reps)
Dumbbell Pullover                     (7 sets x 10 reps)
Abs
Bicycles                                          (3 sets x 45 seconds)
Crunch                                           (3 sets x 25 reps)
Hanging Leg Raise                     (3 sets x 10-15 reps)

30 minutes cardio + Quads/Calves

Single Leg Extension                 (4 sets x 15 reps (each leg)
Squat                                             (4 sets x 6-10 reps)
Barbell Sumo Squat                   (4 sets x 8-10 reps)
Leg Press                                      (3 sets x 10 reps)
Leg Press (**Rest-Pause)          (2 sets x *10/4/2 reps heavy)
Leg Extension (**Rest-Pause) (2 sets x *10/4/2 reps heavy)
Seated Calf Raise                       (6 sets x 6 reps)
Standing Calf Raise                   (4 sets x 10 reps)

*Rest-Pause This technique helps you push past failure and overload the muscle by including mini-rest periods during your set (it can also be called extended-set training). When using this technique you will take all tension off of the muscle you are working by racking a bar, resting dumbbells on your knees or even kneeling (during pushups) for about 10-15 seconds. The key here is not to fully recover – it is only giving your muscles a small window of recovery so you can churn out a few more reps with each set.

Barbell Sumo Squat

 

30 minute HIIT cardio + Back/Abs

DB Pullover

Back
Lat Pulldown (3 sets x 10 reps)
Reverse Grip Pulldown (3 sets x 8-10 reps)
Close Grip Pulldown (4 sets x 8-10 reps)
Reverse Grip Cable Row (3 sets x 8-10 reps)
Barbell Row (rest-pause) (2 sets x 8-10/4/2 reps)
DB Pullover (7 sets x 10 reps)

Abs
Hanging Leg Raise (3 sets x 10-15 reps)
Bicycles (3 sets x 45 seconds)
Crunch (3 sets x 25 reps)