Weekly Workout #1
Monday: Chest + Abs
Chest:
- Peck Dec: 4 sets x 10 to 12 reps
- Dumbbell Bench Press: 3 sets x 8 to 12 reps
- Dumbbell Fly: 4 sets x 10 to 12 reps
- Flat Bench Press: 4 sets x 8 to 12 reps
- Chest Dips: 3 sets 10 to 20 reps
- Pushups: 3 sets 10 to 25 reps
Abs:
- Crunches on Bench: 4 sets 15 to 20 reps
- Cable Crunches: 4 sets 15 to 20 reps
- Leg Lifts: 4 sets 15 to 20 reps
Tuesday: Shoulders +Cardio
Shoulders:
- Dumbbell Side Raises: 3 sets 10 to 15 reps
- Seated Shoulder Press (Dumbbell): 4 sets 8 to 12 reps
- Upright Rows (Smith Machine): 4 sets 10 to 12 reps
- Front Raises (Dumbbells): 3 sets 10 to 12 reps
- Rear Peck Deck: 4 sets 12 to 15 reps
Cardio:
30 to 45 min of cardio in your target heart rate zone: This is calculated by taking 220-age and then multiply the number by .60 and .75 to get your range.
Wednesday: Legs
Legs:
- Leg Extensions: 4 sets 12 to 15 reps
- Hamstring Curls: 4 sets 12 to 15 reps
- Leg Press: 4 sets 15 to 20 reps
- Walking Lunges: 3 sets 12 reps each leg (total of 24 steps)
- Squats (free weight or smith machine): 5 sets 10 to 15 reps
Calves:
- Seated Calf Raises: 4 sets 20 to 30 reps
- Standing Calf Raises: 4 sets 50 to 100 reps (use body weight only)
Thursday: Back +Triceps
Back:
- Pull Ups: 5 sets 8 to 12 reps (be prepared that each set you will be able to do less and less reps)
- Seated Rows: 4 sets 8 to 15 reps
- Close Grip Pull Downs: 4 sets 10 to 12 reps
- One Arm Dumbbell Rows: 3 sets 8 to 12 reps
- Stiff Arm Push Downs: 4 sets 12 to 15 reps
- Wide Grip Pull Downs: 4 sets 8 to 12 reps
Triceps:
- Tricep Push Down (with rope): 3 sets 12 to 20 reps
- Tricep Dips (on bench): 3 sets 12 to 20 reps
- Skull Crushers (with bar): 4 sets 12 to 15 reps
- Tricep Kick Backs (dumbbell): 3 sets 10 to 15 reps
- Tricep Push Downs (with Bar): 4 sets 12 to 20 reps
Friday: Cardio + Abs
Abs:
- Cable Crunches: 5 sets 15 to 20 reps
- Crunches on Bench (holding 5 pound dumbbell in feet): 4 sets 12 to 20 reps
- Decline Abs (holding a weight plate if you want more resistance): 4 sets 20 to 30 reps
- Ab Machine: 3 sets 12 to 20 reps
Cardio:
- 45 to 60 min or cardio in target heart rate zone
Saturday: Biceps + Cardio
Biceps:
- Seated Alternating Dumbbell Curls: 4 sets 10 to 15 reps
- Standing Bar Curl (either ez curl or straight bar): 4 sets 8 to 12 reps
- Standing Cable Curls: 4 sets 10 to 15 reps
- Standing Hammer Curls (dumbbells): 4 sets 10 to 15 reps
Cardio:
- 45 to 60 min in target heart rate zone
Sunday: Rest
