The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week. The result will be better and harder body part workouts and increased fat loss.
Monday: Shoulders and Cardio
Shoulders:
Dumbbell Side Raises: 4 sets x 10-12 reps
Standing Barbell Shoulder Press (do seated if back problems): 4 sets x 10-12 reps
Dumbbell Front Raises: 4 sets x 10-12 reps
Rear Peck Deck: 4 sets x 12-15 reps
Upright Rows (on smith machine or free weight): 4 sets x 10-12 reps
Cardio:
30 min in target zone
Tuesday: Biceps and Abs and Cardio
Biceps:
Alternating Dumbbell Curls: 4 sets x 10-12 reps
Standing Barbell Curls: 4 set x 8-12 reps
Seated Hammer Curls: 4 sets x 10 to 15 reps
Preacher Curl (machine or free weights): 3 sets x 8-12 reps
Cable Bicep Curls: 3 sets x 10-12 reps
Abs:
Crunches on Bench: 4 sets x 25 reps
Cable Crunches: 4 sets x 20 reps
Leg Lifts (machine that has place for your back and arm pads): 4 sets x 15-20 reps
Cardio:
30 min target zone
Wed: Chest and Cardio
Chest:
Pec Deck: 4 sets x 10-12 reps
Dumbbell Bench Press: 4 sets x 10 reps
Dumbbell Flys w/ Push Ups: Dumbbell Fly 4 sets x 10 reps/ superset with pushups 4 sets x 15 reps
Body Weight Dips (use machine if you need to): 3 sets x 12-20 reps
Cable Fly: 3 sets x 8-12 reps
Cardio:
35 min in target zone
Thursday: Legs and Cardio
Legs:
Leg Extensions: 4 sets x 20 reps
Hamstring Curls: 4 sets x 15 reps
Leg Press: 4 sets x 15-20 reps
Jump Squats: 3 sets of 25
Walking Lunges: 3 sets x 15reps (each leg)
Seated Calf Raises: 5 sets x 25 reps
Standing Calf Raises: 4 sets x 30 reps
Cardio:
30 min target zone
Friday: Triceps and Cardio
Triceps:
Tricep Push Down (with rope): 4 sets x 15 – 20reps
Tricep Dips (on bench): 4 sets x 20 reps
Skull Crushers: 4 sets x 12-15 reps
Tricep Push Downs (bar): 3 sets x 12-15 reps
Close Grip Push Ups (hands close to body and elbows slide back and against your body): 4 sets of 12-15
Cardio:
Cardio: 45 min in target zone
Saturday: Back and Cardio
Back:
Pull ups (use machine if needed): 5 sets x 4-12 reps
Seated Rows: 4 sets x 10-12 reps
Close Grip Pull downs: 4 sets x 8-12 reps
T Bar Row: 4 sets x 8-12 reps
Stiff Arm Push Downs: 4 sets x 10-12
Cardio:
Cardio: 35 min in target heart rate zone
