60 minutes cardio + Chest/Shoulders/Abs

Chest/Shoulders Supersets (4 sets x 15 reps)
*DB Fly
DB Shoulder Press

*Incline DB Press
Upright Row

*Single-Arm DB Lateral/Front Raise Around-the-World (4 sets x 10 reps each position)
1 set = right front/lateral & left front/lateral 

*Reverse DB Chest Press
Close-Grip DB Chest Press

Abs
Crunch (4 sets x 25 reps)
DB Oblique Side Bend (2 sets x 50 reps)

Weighted side bend (start)

Weighted side bend (finish)

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60 minutes cardio + Back/Legs/Abs

Legs/Back Supersets (4 sets x 15 reps)
*Close-Grip Pulldown
35lb Plate Stiff-Legged Deadlift

*Leg Extension
Leg Curl

*BW Squat (4 sets x 25 reps)
Single-Arm DB Reverse Fly
Standing BW Calf Raises (2 sets x 50 reps)

Abs
Crunch (4 sets x 25 reps)

Close-grip Pulldown

Two-A-Days (Pre-🦃 Day)

Morning Workout
Cardio
– 30 minute Elliptical session
– 40 minute Treadmill session

Weights
(2 sets x 50 reps)
-DB Bicep Curls
-DB Single Arm Shoulder Press
-DB Crossbody Oblique Twist

Evening Workout
Cardio
-20 minute Treadmill walk/jog mix
-10 minute Sprint Splits (30 sec sprint / 30 sec rest)

Weights
***Tri-set***
(3 sets x 20 reps)
DB Popeye Curl
DB Shoulder Shrug
DB Alternating Front Raise

BW Squats (3 sets x 50 reps)
Single Leg Static Lunge (3 sets x 25/20/15 reps respectively)
Ab Crunch (3 sets x 50 reps)

 

60 minutes cardio + Total Body

Total Body
DB Shoulder Press ss/ Bentover DB Row (2 sets x 25 reps)
DB Hammer Curl ss/ DB Tricep Extensions (2 sets x 25 reps)
DB Fly ss/ Ab Crunch Pulse (2 sets x 25/50 reps respectively)
Glute Kickbacks ss/ Side Leg Lifts (2 sets x 25 reps each leg)
DB Sumo Squat (2 sets x 25 reps)

DB Sumo Squat