Monday - Chest\shoulders/ triceps

WARM-UP

Cardio: 10 minutes/1 mile
Pull Ups - 5-5-5
Underhanded Pull Ups - 5-5-5
Wide Push Ups - 8-8-8
Close Push Ups - 8-8-8
Single dumbbell behind back forearm curls - 6-6-6
Dumbbell Wrist Twists - 20-15-10
Dumbbell over bench Wrist curls- 10-10-10

CHEST
Circuit #1
Dumbbell Bench Press - 15-10-8
Dumbbell Incline Press - 10-8-6
Small Bar Chest Press - 10-8-6
Indian Push Ups (Butt up then slide down and out forward-nose to
ground) - 10-10-10

Circuit #2
Over-Extend Pull Ups (Full length then shoot over bar to chest) - 8-8-8
Individual Arm Side Pull Ups - 5-5-5
Push Up Hops - 10-10-10
Neutral Grip Pull Ups - 5-5-5

Circuit #3
Lat Pull (Front to Chest) - 8-6-4
Seated Row (Inner handles) - 8-6-4
Pec Fly (Shoulder/Chest Machine) - 8-6-4
Seated Chest (Inner Handles) - 8-6-4

Circuit #4
Incline Dumbbell Pec Fly - 10-8-6
Incline Dumbbell shoulder press - 10-8-6
Cable Pull (Both arms pull in to chest) - 8-6-4
Individual Arm Cable Pec Fly - 8-6-4

SHOULDERS
Circuit #1
Sideway Pull Ups (Hands on Pull Up Bar, lift shoulder to shoulder
sideways) 5-5-5
Upright Mini Barbell Row - 8-6-4
Barbell Shrugs - 8-6-4
Rear Delt machine -10-8-6

Circuit #2
Dumbbell Side Press - 10-8-6
Dumbbell Forward raises - 10-8-6
Dips - 20-20-20
Behind Head Pull Ups - 10-8-6
Mini Curl Bar Tricep extensions - 8-8-8
Mini Curl Bar Upright Row - 8-8-8
Small bar shrugs

Circuit #3
Dumbbell Lateral Raises - 10-8-6
Skull crushers - 10-8-6
Fast Paced Dumbbell Shoulder Shrugs - 20-15-10
Dumbbell Arnold shoulder press (Elbows in, then lift up) - 8-6-4
Cable Pull Downs - 10-8-6
Behind the head Cable Pull down
Standing Shoulder Press (Outer Handles) - 8-6-4

Circuit #4
Cable Lateral Raise - 10-8-6
Seated Behind the head military press - 10-8-6
Military Press - 10-8-6

COOL DOWN
Decline Three-Way Crunches (Machine-Middle/Right/Left) - 100-100-
100 (3x900)
Half mile cool down
-Jump rope (Hops) - 50-30-20
High Knees - 50-30-20
Jumping Jacks - 50-30-20
High Jumps - 50-30-20
Burpees - 50-30-20
Frog Hops - 50-30-20
Opposite Hop Twists (Lower body one way-Upper body the other with
dumbbell interlaced between fingers) - 50-30-20

Tuesday - Legs/Gluteals/Cardio
WARM-UP

LEGS
Circuit #1
Full Squat 10-8-6
Dumbbell Lunges - 15-10-8
Quick Alternating Lunge Jumps - 15-10-8
Dumbbell Calf Raises 15-10-8
Circuit #2
Front Squat 10-8-6
Calf raise machine - 30-20-10
Leg press - 20-15-10
Leg extensions - 20-15-10
Lying Machine Squat - 20-15-10
Circuit #3
Heavy Calf Raise 10-8-6
Vertical Scissor Kicks - 30-20-10
Horizontal Scissor Kicks - 30-20-10
Mountain Climbers - 30-20-10
Hip Adduction (Brings Legs In) - 30-20-10
Hip Abduction (Push Legs Out) - 30-20-10

GLUTEALS
Individual Glute Press Machine 10-8-6 (each leg)
Dumbbell Glute Bridge 10-8-6
Glute Bridge 20-10-8
Bench Flutter Kicks 20-10-8
One Legged Glute Bridge 20-10-8

COOL DOWN
Half mile cool down
Jump rope (Hops) - 50-30-20
High Knees - 50-30-20
Jumping Jacks - 50-30-20
High Jumps - 50-30-20
Burpees - 50-30-20
Frog Hops - 50-30-20
Opposite Hop Twists (Lower body one way-Upper body the other) -
50-30-20

Wednesday - Back\Biceps
WARM-UP

BACK
Circuit #1
Behind Head Pull Ups - 10-8-6
Individual Bicep Curls - 10-8-6
Bar Shrugs - 10-8-6
Dead-Lifts - 10-8-6

Circuit #2
Behind the head military press - 5-5-5
Barbell Bent Over Row - 10-8-6
Lat Pull (Behind Head) - 8-6-4
Seated Row (Machine - Outer Pulls) - 8-6-4
Seated Chest (Outer Handles)
Rear Delt (Chest Machine) - 8-6-4
Back Extension - 8-6-4
Shoulder press (Outer Handles) - 8-6-4

Circuit #3
Dumbbell Each Arm Raise - 8-6-4
Dumbbell overhead extension - 8-6-4
One Dumbbell Squat arm switch (Squat-Bring up dumbbell and switch
hands) - 5-5-5
Dumbbell Chainsaw Row - 10-10-10
Dumbbell Rows - 10-8-6
Dumbbell Arnold shoulder press (Elbows in, then lift up) - 8-6-4

BICEPS
Circuit #1
Close Grip Bench Press - 10-8-6
Chin Ups - 8-8-8
Cable Tricep Extension 10-8-6
Cable Curls 10-8-6

Circuit #2
Dumbbell Curls - 8-6-4
Seated Dumbbell Individual Curls 8-6-4
Small Bar Curls 8-6-4
Skull Crushers 10-8-6

Circuit #3
Close Grip Incline Bench Press - 10-8-6
Dips 10-10-10
Preacher Curls (The bar - Seated curls) - 8-6-4
Close Lat Underhanded Pulls 10-8-6
Tricep Extension 10-8-6

Circuit #4
Diamond Push Ups
Push Up Claps
One Sided Push Ups (Lean to Each Side)
Overhead Diamond Push Ups
Suicide Planks ( Alternating Hands onto Elbows)

COOL DOWN

Thursday - Abdomen\Plyometrics
WARM-UP: Same

UPPER/LOWER ABS
Circuit #1
Hanging Leg Raises 10-8-6
Pull-Up Bar Knee Raises - 3 sets of 15
Pull-Up Bar Knee Twists 15-15-15
Pull up bar Ab rotations (Knees tucked in twist side to side) 10-10-10
Hanging Side leg raises 5-5-5

Circuit #2
Crunches (Legs in the air) - 20-15-10
Raised Toe Touches (Legs in the air - weight in hand) - 20-15-10
Flat toe touches - 20-15-10
Froggers - 20-15-10
Russian Twists (Weight) - 20-15-10
Planking - 3 sets per minute
Left Side Plank - 3 sets per 30 secs
Right Side Plank - 3 sets per 30 secs

Circuit #3
Three-Way Ab Crunch (Machine) - 8-6-4
Dumbbell Side Crunches (Two dumbbells to chest, lean forward then
back on one side then the other) - 8-6-4
Bench V Runs (Knees 90 degrees and chest up and pump arms)

Circuit #4
Three Way Leg Lifts (Middle-Right Twist-Left Twist)
Leg Full Rotation (Raised-90 degrees-extend out: repeat)
Sit Ups
Reverse Crunches
Mountain Climbers - 3 sets of 20
Knee to opposite elbow - 3 sets of 10
Knee to opposite elbow - 3 sets of 10

CARDIO/PLYOMETRICS
Circuit #1
Hands in the air Full Rotation
Jog in Place
Butt Kicks
Opposite Hop Twists (Lower body one way-Upper body the other) -
50-30-20

Circuit #2
Quick Feet
Two Side Side Hop (Step with same foot twice then jump to other
side)
Figure Skaters (Hop side to side touch hand to opposite foot
Circuit #3
Taebo-Diagonal Hand to Knees (Lean and crunch abs and extend
arms and leg and bring in)
Standing Knee to elbow (Stand straight up then crunch each elbow to
knee)
High-Active Single Knee Raises (One foot on ground, swing other
back and up to chest and bring elbows in to chest)
Forward Lean Knee Across Chest (Lean to one side and crunch abs,
bring back leg up across your chest then extend out)

Circuit #4
Jump rope (Hops) - 50-30-20
High Jumps - 50-30-20
High Knees - 50-30-20
Jumping Jacks - 50-30-20
Burpee's - 50-30-20
Frog Hops - 50-30-20
COOL DOWN
Decline Three-Way Crunches (Machine-Middle/Right/Left) - 100-100-
100 (3x900)

Friday Summary Day
WARM-UP

CHEST
Flat bench press (Wide-Close-Normal) - 5-5-5
Incline Bench Press - 5-5-5
Shoulder Dumbbell flys (Hold straight out and lift out sideways) - 8-6-4
Lat Pull (Front to Chest) - 8-6-4
Pec Fly (Shoulder/Chest Machine) - 8-6-4
Seated Chest (Inner Handles) - 8-6-4

SHOULDERS
Behind Head Pull Ups - 5-5-5
Shoulder press (Sitting push Bar overhead) - 5-5-5
Individual Dumbbell Shoulder Shrugs - 25-20-15
Dumbbell Lateral Raises (Over head per arm) - 8-6-4
Dumbbell Arnold shoulder press (Elbows in, then lift up) - 8-6-4
Shoulder Press (Inner Handles) - 8-6-4
Lat Pull (Behind Head) - 8-6-4

LEGS
Calf raises - 10-10-10
Leg press - 10-10-10
Leg extensions - 10-10-10
Leg curls - 10-10-10
Hip Abduction - 15-15-15
Hip Adduction - 15-15-15

BACK
Bent over Row (Bar) - 5-5-5
Bar Squats - 5-5-5
Bar lean back (Bend knees then extend and lean back) - 5-5-5
One side Bar Bicep lifts 8-6-4
Bar Shrugs - 8-6-4
Bar Dead-Lifts - 8-6-4

ABS
Three-Way Ab Crunch (Machine) - 8-6-4
Crunches (Legs in the air) - 20-15-10
Raised Toe Touches (Legs in the air - weight in hand) - 20-15-10
Flat toe touches (Body straight - hands out with weight come up to
touch toes) - 20-15-10
Three Way Leg Lifts (Middle-Right Twist-Left Twist)
Pull-Up Bar Knee Raises - 10-10-10

ARMS
Dumbbell Curls - 8-6-4
Chainsaws - 5-5-5
Dumbbell Wrist Twists - 20-15-10
Preacher Curl Machine - 8-6-4
Triceps Extension Machine - 8-6-4
Seated Row (Inner Handles) - 8-6-4