30 minutes cardio + Legs

30 minute cardio

Legs (7 set x 30/15/8/4/4/8/15 reps)
Weighted Step-Ups (each leg)

Leg Press

Calf Raises (12 reps each leg)
Leg Press
Glute Kickbacks (12 reps each leg)
Leg Extensions
Calf Raises (12 reps)
Leg Curl
Glute Kickbacks (12 reps)

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30 minutes cardio + Arms

30 minute cardio

Skull Crusher

Back (7 set x 30/15/8/4/4/8/15 reps)
Standing BB Curls
Skull Crushers (12 reps)
Standing Hammer Curls
Closehand Press (12 reps)
Seated Incline Bicep Curls
Skull Crushers 12 reps)
Straight Bar Bicep Curl
Bent Tricep Extension (12 reps)
Three position Knee-Ups (Left/Center/Right) (10 reps each position)

30 minutes cardio + Chest

30 minute cardio

Chest (7 set x 30/15/8/4/4/8/15 reps)
DB Press
Rear Lunge (12 reps)
Incline DB Press
Forward Lunge (12 reps each leg)
DB Pullover
Seated BW Squat (12 reps)
DB Fly
Good Mornings (12 reps)
Bicycle (15 reps each side)

DB pullover (finish side view)

DB pullover

DB pullover (start side view)

DB pullover

30 minutes cardio + Back

30 minute cardio

Back (7 set x 30/15/8/4/4/8/15 reps)
Wide Arm Pulldowns
Lateral Raises (12 reps)
SM Close Hand Rows
DB Front Raises (12 reps each side)
Lat Pulldowns
DB Shoulder Press (8 reps)
Standing Bent Row
DB Shrugs (12 reps)
High/Low Knee Ups (15 reps each position)
***Peform Knee Ups on flatbench in front of a bar. Alternate Knee Ups: Each extension, alternate going above and below bar, that equals one rep.

Lat Pulldown

30 minutes cardio + Shoulders

Rear-Delt Extension

30 minute cardio

Shoulders (7 set x 30/15/8/4/4/8/15 reps)
DB Shoulder Press
Pull Ups (5 reps)
Seated Lateral Raises
Pull Ups (5 reps)
Plate Front Raises
BB Close-Grip Bentover Rows (12 reps)
Rear-Delt Extension
DB Shrugs (12 reps)
Ab Crunch (4 sets x 30 reps)