MONDAY

7 am Cardio on an empty stomach

4.5 miles Jog 1- 1.5
Run 1.5 – 3
Jog/Run 3-4.5
 

8:30 Chest
Flat Bench 4 sets 12-15 reps, heavier every set
Incline Bench same
Incline Dumbell Press Same
Incline Dumbell Fly Same

Hangin Abs and Obliques
2 sets 25 reps fwd
2 sets Rt Obliques 25 reps
2 sets Lft Obliques 25 reps

Weighted Crunch on decline Ab bench

50 reps (30 with 25 lb plate 20 with no weight)

4pm Chest
Pec Dec Same
Cable cross over Same
Pull over Same

7:00 pm 35 mins elliptical




TUESDAY
7 am Cardio on an empty stomach… 4.5 miles Jog 1- 1.5
Run 1.5 – 3
Jog/Run 3-4.5
8:30 Back
Abs 200 crunch’s 4 sets of 50 (30 straight 20 to left) (then 30 straight 20 to the right)ect
Rope abs 3 sets 25 reps

Wide grip pull down 4 sets 15 reps (Lite to heavy)
Close grip pull down 4 sets 15 Reps (Heavy to lite)
Close grip seated Pulley Row 4 sets 15 reps (Lite to heavy)
Wide grip seated pulley row 4 sets 15 reps (Heavy to lite)

4 pm Back
Bent over row 4 sets 12 reps
T- bar row Same
Single arm dumbbell row same
 

WEDNESDAY
7 am Cardio on an empty stomach… 4.5 miles Jog 1- 1.5
Run 1.5 – 3
Jog/Run 3-4.5
Hanging Abs and Oblique
2 sets 25 reps fwd
2 sets Rt Oblique 25 reps
2 sets Lft Oblique 25 reps

Abs 200 crunch’s 4 sets of 50 (30 straight 20 to left) (then 30 straigt 20 to the right)ect
Rope abs 3 sets 25 reps

Legs
Quads
Leg extensions 4 sets 15-18 reps
Leg press 4 sets 15-18 reps
Lunges or Squats Lunges 35 lb dumbbells 50 walking lunges 4 sets
Squats 4 sets 15-18 reps

Hams
Prone HS Curls 4 sets 15-18 reps
Seated leg curl 4 sets 15 – 18 reps
Straight legged dead lift 4 sets 15 -18 reps (dumbbell or barbell)

7:00 pm 35 mins elliptical

 

THURSDAY
7 am Cardio on an empty stomach… 4.5 miles Jog 1- 1.5
Run 1.5 – 3
Hanging Abs and Oblique
2 sets 25 reps fwd
2 sets Rt Oblique 25 reps
2 sets Lft Oblique 25 reps
Jog/Run 3-4.5

8 :30 Shoulders
Standing Military Press 4 sets 12-15 reps
Seated Arnold press Same
Up right row Same
Bent over Horizontal Abduction (Dumbbell) Same

4pm
Lateral Raises Same
Reverse Pec dec Same
Reverse Cable Cross over (rear Deltoid) Same

Abs 200 crunch’s 4 sets of 50 (30 straight 20 to left) (then 30 straigt 20 to the right)ect
Rope abs 3 sets 25 reps
 

FRIDAY
7 am Cardio on an empty stomach… 4.5 miles Jog 1- 1.5
Run 1.5 – 3
Jog/Run 3-4.5
Abs 200 crunch’s 4 sets of 50 (30 straight 20 to left) (then 30 straigt 20 to the right)ect
Rope abs 3 sets 25 reps

Arms
Standing Straight bar Biceps Curl 4 sets 10-12 reps
Preacher Curl same
Concentration Curl same

Supine Tricep extensions 4 sets 15 reps
Dumbbell Kick Back 4 sets 15 reps
V-bar push downs same

4 pm
Seated Alternating Dumbell Curl 4 sets 12 reps
Hammer Curls seated 4 sets 12 reps

Weighted chain and belt 4 sets 15 reps
French Curls Dumbell over head 4 sets 15 reps

7pm 35 mins Elliptical

 

SATURDAY
Cardio 7 am Cardio on an empty stomach… 4.5 miles Jog 1- 1.5
Run 1.5 – 3
Jog/Run 3-4.5
Calves/Traps/Abs

Calves Leg press calves only 4 sets 25 reps
Seated Calve raise (soleus) 4 sets 25 reps

Traps
Dumbell shrugs 4 sets 30 reps
Straight Bar SHrugg same

Abs
Rope 4 sets 25 reps
Crunch’s 25 lb plate 3 30 reps all weighted

(Finish anything I missed earlier in the week)
(Work extra on anything that needs attention)