30 minutes cardio + Legs/Calves/Abs

Legs/Calves (4 sets)
Squats (6 sets x 10 reps)
Hack Squats (8-10 reps)
Front Squat (10-12 reps)
Leg Extension (15-20 reps)
Walking Lunges (15-20 reps)
Standing Calf Raises (6 sets x 12 reps)
Seated Calf Raises (3 sets x 15-20 reps)

Abs (3 sets x 12 reps)
Hyper Extension
Reverse Hyper Extensions

Hyper Extension

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30 minute cardio + Back/Biceps/Abs

Back/Biceps (3 sets)
Deadlifts (6 sets x 10 reps)
Single Arm DB Rows (10-12 reps)
Seated Cable Rows (10-12 reps)
Pull Ups (10-12 reps)
Straight Arm Pulldown (15-20 reps)
Chest Support DB Rows (15-20 reps)
EZ Bar Curls (10 reps)
Seated Hammer Curls (8-10 reps)

Abs (3 sets)
Kneeling Cable Crunches (25 reps)
Machine Crunch (20-25 reps)

30 minutes cardio + Shoulders/Triceps/Abs

Walking Pushup

Shoulders/Triceps (3 sets)
Seated DB Press (6 sets x 10 reps)
Arnold Press (10-12 reps)
Machine Shoulder Press (10-12 reps)
DB Side Cable Raises (15-20 reps)
Reverse Pec Dec (15-20 reps)
DB Shrugs (10-12 reps)
Close Grip Bench Press (9 reps)
Overhead Rope Extension (8-10 reps)

Abs (3 sets)
Walking Pushup (12 reps)
DB Side Bends (25 reps each side)

20 minutes cardio + Hamstrings/Calves/Biceps/Abs

Hamstrings/Calves/Biceps
Glute Ham Raises (6 sets x 9 reps)
Lying Leg Curls (4 sets x 8-10 reps)
Romanian Deadlifts (4 sets x 8-10 reps)
Single Standing Calf Raises (5 sets x 10-20 reps)
Seated Calf Raises (3 sets x 15-20 reps)
Decline Curls (3 sets x 10-12 reps)
Hammer Curls (3 sets x 15-20 reps)

Abs (3 sets x 10 reps)
Cross Body Knee Plank w/ Glute Kickback
Leg Raise 3-Count Pause at top
 

30 minutes cardio + Chest/Triceps/Abs

Chest/Triceps (3 sets)
Flat Bench Press (6 sets x 9 reps)
Incline DB Press (8-10 reps)
Flat DB Flies (8-10 reps)
Pec Dec (15-20 reps)
Cross-Overs (15-20 reps)
Pushdowns (10-12 reps)
Cable Kickbacks (15-20 reps)

Abs (3 sets)
Machine Ab Crunch (50 reps)

30 minutes cardio + Legs/Calves/Abs

Grasshopper

Legs/Calves (4 sets)
Squats (6 sets x 9 reps)
Leg Press (8-10 reps)
Front Squat (10-12 reps)
Single Leg Press (15-20 reps)
Bulgarian Split Squats (15-20 reps)
Standing Calf Raises (6 sets x 10 reps)
Seated Calf Raises (s sets x 15-20 reps)

Abs (3 sets x 12 reps)
Hyper Extension
Grasshopper
Reverse Hyper Extensions