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1-Week Work Out Plan:
Monday: back
Lat pull down wide 12x3
Bent over row 12x3
pull over 12x3
T row 12x3
Good morning 12x4
Back extentions 12x4
Burpee 12x4
Plank 1 min 3 times
Tuesday: legs
hamstring curl laying down 15x3
quad extention 12x3
smith machine reverse lunge 12x3
step up 12x3
hip thrust 12x4
sumo deadlift 12x3
sumo walk 12x3
leg press 12x3
kickbacks 12x4
calve raise 12x3
Wednesday: shoulders and tricepts
shoulder press 12x3
shoulder flies 12x3
alternating shoulder press 12x3
arnold press 12x3
dips 12x3
tri kick back 12x3
crunches 15x4
twist 15x4
Thursday: back and bi
seated row 12x3
21 bicep curls 3 times
hammer curls 12x3
pull-ups 10x3
concentrated bi burl 12x3
superman 12x4
plank 1 min. 3 times
Friday: legs
jump squat 20x3
jump lunge 20x3
courtesy lunge 12x3
jefferson squat 12x4
sumo squat 12x4
squat 12x4
deadlift 12x3
walking lunges with twist 12x3
kickbacks 12x3
seated hamstring curl 12x4
- Do daily cardio. 40 min. either sprints or stair master.
- For cardio 20 min. high intensity then 20 min. at a normal pace.
- Sprints or stair master is best.
* REMEMBER to give your muscles one rest day and one cheat day.
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