Monday UPPER
Shoulders Dumbbell Shoulder Press 60 Sec. 10 3
Triceps SKULL CRUSHERS 0 Sec. 10 3
Chest NARROW GRIP BENCH PRESS 60 Sec. 10 3
Shoulders Dumbbell Lateral Raise 60 Sec. 10 3
Chest Cable Cross Over 60 Sec. 10 3
Shoulders REAR DELT CABLE FLYES 60 Sec. 10 3
Back Wide-Grip Lat Pulldown 60 Sec. 10 3
Biceps REVERSE GRIP PULLDOWN 60 Sec. 10 3
Biceps Dumbbell Alternate Bicep Curl 60 Sec. 10 3
Abs Air Bike 60 Sec. 25 3
Abs Crunches 60 Sec. 25 3
Tuesday LOWER
Upper Legs
Leg Extensions 60 Sec. 10 3
Upper Legs Barbell Single Leg Squat 60 Sec. 10 3
Upper Legs Narrow Stance Leg Press 60 Sec. 10 3
Upper Legs Dumbbell Walking Lunges 60 Sec. 10 3
Upper Legs STIFFED-LEGGED DEADLIFTS 60 Sec. 10 3
Upper Legs SUMMO SQUAT 60 Sec. 10 3
Upper Legs Seated Leg Curl 60 Sec. 10 3
Lower Legs Standing Calf Raises 60 Sec. 10 3
Lower Legs Seated Calf Raise 60 Sec. 10 3
Wednesday CARDIO/REST
Thursday UPPER
Shoulders Dumbbell Shoulder Press 60 Sec. 10 3
Triceps SKULL CRUSHERS 0 Sec. 10 3
Chest NARROW GRIP BENCH PRESS 60 Sec. 10 3
Shoulders Dumbbell Lateral Raise 60 Sec. 10 3
Chest Cable Cross Over 60 Sec. 10 3
Shoulders REAR DELT CABLE FLYES 60 Sec. 10 3
Back Wide-Grip Lat Pulldown 60 Sec. 10 3
Biceps REVERSE GRIP PULLDOWN 60 Sec. 10 3
Biceps Dumbbell Alternate Bicep Curl 60 Sec. 10 3
Abs Air Bike 60 Sec. 25 3
Abs Crunches with Legs on Bench 60 Sec. 25 3
Friday LOWER
Upper Legs Leg Extensions 60 Sec. 10 3
Upper Legs Barbell Single Leg Squat 60 Sec. 10 3
Upper Legs Dumbbell Walking Lunges 60 Sec. 10 3
Upper Legs Narrow Stance Leg Press 60 Sec. 10 3
Upper Legs STIFFED-LEGGED DEADLIFTS 60 Sec. 10 3
Upper Legs SUMMO SQUAT 60 Sec. 10 3
Upper Legs Seated Leg Curl 60 Sec. 10 3
Lower Legs Standing Calf Raises 60 Sec. 10 3
Lower Legs Seated Calf Raise 60 Sec. 8 3
Saturday CIRCUIT
Upper Legs Dumbbell Squat 0 Sec. 15 1
Shoulders Dumbbell Shoulder Press 0 Sec. 15 1
Shoulders Dumbbell Lateral Raise 0 Sec. 15 1
Upper Legs Dumbbell Lunges 0 Sec. 15 1
Upper Legs STIFF-LEGGED DEADLIFT W/ROWS 0 Sec. 15 1
Glutes Bridge 0 Sec. 15 1
Chest Dumbbell Bench Press 0 Sec. 15 1
Triceps Bench Dip 0 Sec. 15 1
Abs Seated Leg Tucks 0 Sec. 15 1
Biceps DB 21s 0 Sec. 15 1
Chest Push Up with Feet On An Exercise Ball 0 Sec. 15 1
Abs Crunches with Legs on Stability Ball 0 Sec. 15 1
Cardio JUMP ROPE 0 Sec. 1 1
Sunday REST/CARDIO
