alwaystruth
New member
Workout 6 times a week, rotating between (a-day) and (b-day) with 7th day being 45 minute stair master.
(A-day)
10 chest flys 30lbs
10 single arm tricep extension 30lbs
12 bench dips
10 shoulder press 35 lbs
Repeat 3 times no rest
12 hanging leg lifts off of a bench
15 push-ups with 45 pound weight
10 shoulder shrugs 45 each arm
10 tricep extensions 60lbs
Repeat 3 times no rest
15 dips
12 leg raises
12 shoulder raises 45 lbs
10 chest press 40 lbs
Repeat 3 times no rest
10 tricep pulls 160 lbs
10 shoulder flys, above head 10ths
10 triangle push ups 10 wide push ups
44 shoulder touches from plank position
Repeat 3 times no rest
(On back)
25 leg lifts
60 bicycle kicks
50 toe taps
15 second hallow hold
30 second bridge on your head
(On front)
30 second Superman
1 min 30 plank
20 second side plank each side
10 prone T’s and Y’s
50 push ups
(Standing)
36 lunges 60lbs
15 pull ups
(Cardio)
20 minutes on stair master
(B-day)
10 rows on bench 75lbs
12 forward arm raises above your head 10lbs
10 toe touching squats 10lbs
10 reverse flys 10lbs
10 seated bicep curls 30lbs
Repeat 3 times no rest
10 leg press 330 lbs
20 calf raises 330 lbs
20 second weighted Superman 20lbs
10 bicep curls 30 lbs
Repeat 3 times no rest
12 wide grip pulls
12 hanging leg raises
10 lunges 30 lbs
10 bicep curls 30 lbs
Repeat 3 times no rest
10 seated back rows 160 lbs
10 lunges 30lbs
10 bicep curls 30 lbs
12 leg raises
10 second hallow hold
Repeat 3 times no rest
(On back workout)
(On front workout)
(Standing workout)
(Cardio)
(A-day)
10 chest flys 30lbs
10 single arm tricep extension 30lbs
12 bench dips
10 shoulder press 35 lbs
Repeat 3 times no rest
12 hanging leg lifts off of a bench
15 push-ups with 45 pound weight
10 shoulder shrugs 45 each arm
10 tricep extensions 60lbs
Repeat 3 times no rest
15 dips
12 leg raises
12 shoulder raises 45 lbs
10 chest press 40 lbs
Repeat 3 times no rest
10 tricep pulls 160 lbs
10 shoulder flys, above head 10ths
10 triangle push ups 10 wide push ups
44 shoulder touches from plank position
Repeat 3 times no rest
(On back)
25 leg lifts
60 bicycle kicks
50 toe taps
15 second hallow hold
30 second bridge on your head
(On front)
30 second Superman
1 min 30 plank
20 second side plank each side
10 prone T’s and Y’s
50 push ups
(Standing)
36 lunges 60lbs
15 pull ups
(Cardio)
20 minutes on stair master
(B-day)
10 rows on bench 75lbs
12 forward arm raises above your head 10lbs
10 toe touching squats 10lbs
10 reverse flys 10lbs
10 seated bicep curls 30lbs
Repeat 3 times no rest
10 leg press 330 lbs
20 calf raises 330 lbs
20 second weighted Superman 20lbs
10 bicep curls 30 lbs
Repeat 3 times no rest
12 wide grip pulls
12 hanging leg raises
10 lunges 30 lbs
10 bicep curls 30 lbs
Repeat 3 times no rest
10 seated back rows 160 lbs
10 lunges 30lbs
10 bicep curls 30 lbs
12 leg raises
10 second hallow hold
Repeat 3 times no rest
(On back workout)
(On front workout)
(Standing workout)
(Cardio)