FIRST WORKOUT
Arms, back, and chest
Warm up; cardio:
- 5-10 min of treadmill
- 5 minutes stair master
- 5 minutes rowing machine
Workout
Back
- cable rope 12 x 2
- lat pull-downs 10 x 3
- shoulder press 10 x 3
- Deadlift 12 x 2
- Bend over row 10 x 3
- Side lateral raise 12 x 1
Chest
- chest press 10 x 3
- chest pulls 10 x 3
- Cable crossover 10 x 3
- bench press 10 x 4
Arms
- Tricep extensions 10 x 3
- Regular curls 10 x 2
- Hammer curls 10 x 2
- Concentration curls 10 x 2
- Zottman curls 10 x 2
- Curl and Press 10 x 2
Cool down:
Legs, glutes, abs
Warm up; cardio
- 5-10 minutes bike
- 5-10 minutes stair master
Abs
- Crunches 10 x 3
- Reverse crunches 10 x 3
- Plank 2 x 30
- Side plank 2 x 30
- Weighted sit ups 15 x 2
- Crossover crunch 10 x 3
Legs
- Inner and outer thigh machines 10 x 3
- Leg curls 10 x 3
- Leg extension machine rotations 10 x 3
- Leg press 10 x 3
Glutes
- Squat with barbell 10 x 2
- Glute extension 10 x 2 on both sides
- Deadlift 10 x 2
- Hip thrusts 10 x 2
Cool down
- Stretching
Arms, back, and chest
Warm up; cardio:
- 5-10 min of treadmill
- 5 minutes stair master
- 5 minutes rowing machine
Workout
Back
- cable rope 12 x 2
- lat pull-downs 10 x 3
- shoulder press 10 x 3
- Deadlift 12 x 2
- Bend over row 10 x 3
- Side lateral raise 12 x 1
Chest
- chest press 10 x 3
- chest pulls 10 x 3
- Cable crossover 10 x 3
- bench press 10 x 4
Arms
- Tricep extensions 10 x 3
- Regular curls 10 x 2
- Hammer curls 10 x 2
- Concentration curls 10 x 2
- Zottman curls 10 x 2
- Curl and Press 10 x 2
Cool down:
- treadmill or bike 10-15 min
Legs, glutes, abs
Warm up; cardio
- 5-10 minutes bike
- 5-10 minutes stair master
Abs
- Crunches 10 x 3
- Reverse crunches 10 x 3
- Plank 2 x 30
- Side plank 2 x 30
- Weighted sit ups 15 x 2
- Crossover crunch 10 x 3
Legs
- Inner and outer thigh machines 10 x 3
- Leg curls 10 x 3
- Leg extension machine rotations 10 x 3
- Leg press 10 x 3
Glutes
- Squat with barbell 10 x 2
- Glute extension 10 x 2 on both sides
- Deadlift 10 x 2
- Hip thrusts 10 x 2
Cool down
- Stretching