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  • Day 1: Shoulders/cardio Day 4: Cardio/abs: W/ Weights

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    nina2631
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    This 6-day workout program focuses on different muscle groups each day and includes both strength and cardio training. Day 1 targets shoulders and includes exercises like seated lateral raises, military presses, and rear delt flies, followed by 30 minutes of stairmaster. Day 2 works the back with pullups, rows, and pulldowns, plus more stairmaster. Day 3 is legs day with squats, lunges, step ups and leg presses, finishing with 30 minutes on the elliptical. Day 4 has an hour on the elliptical and ab work. Day 5 combines chest, shoulders and cardio with presses, flies and raises, as well as 30 minutes of stairmaster. Day 6 is a full body workout with deadlifts,

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    workout

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    Day 1

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    This 6-day workout program focuses on different muscle groups each day and includes both strength and cardio training. Day 1 targets shoulders and includes exercises like seated lateral raises, military presses, and rear delt flies, followed by 30 minutes of stairmaster. Day 2 works the back with pullups, rows, and pulldowns, plus more stairmaster. Day 3 is legs day with squats, lunges, step ups and leg presses, finishing with 30 minutes on the elliptical. Day 4 has an hour on the elliptical and ab work. Day 5 combines chest, shoulders and cardio with presses, flies and raises, as well as 30 minutes of stairmaster. Day 6 is a full body workout with deadlifts,

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    226 views1 page

    Day 1: Shoulders/cardio Day 4: Cardio/abs: W/ Weights

    Uploaded by

    nina2631
    This 6-day workout program focuses on different muscle groups each day and includes both strength and cardio training. Day 1 targets shoulders and includes exercises like seated lateral raises, military presses, and rear delt flies, followed by 30 minutes of stairmaster. Day 2 works the back with pullups, rows, and pulldowns, plus more stairmaster. Day 3 is legs day with squats, lunges, step ups and leg presses, finishing with 30 minutes on the elliptical. Day 4 has an hour on the elliptical and ab work. Day 5 combines chest, shoulders and cardio with presses, flies and raises, as well as 30 minutes of stairmaster. Day 6 is a full body workout with deadlifts,

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 1

    Day 1: Shoulders/cardio

    Seated Side Lateral Raise 3 dropsets, 15 reps


    Standing Military Press6 sets, 8-10 reps
    Dumbbell Lying Rear Lateral Raise 4 sets, 15 reps
    Reverse Flyes 6 sets, 15 reps
    Seated Dumbbell Press 4 sets, 12 reps
    Cable Rear Delt Fly 4 sets, 12 reps
    Face Pull 6 sets, 12 reps
    Stairmaster 30 min

    Day 2: Back/cardio
    Pullups 4 sets, 12 reps
    Cable Rope Rear-Delt Rows 6 sets, 12 reps
    Bent Over Two-Dumbbell Row 6 sets, 15 reps
    Wide-Grip Lat Pulldown 6 sets, 15 reps
    Seated Cable Rows 4 sets, 15 reps
    Close-Grip Front Lat Pulldown 4 sets, 12 reps
    Stairmaster 30 min

    Day 3: Legs/cardio
    Barbell Squat 20 warm-up reps; 7 working sets, 8 reps
    Leg Press 20 warm-up rep; 4 working sets, 10-12 reps
    Walking Barbell Lunge 4-6 sets, 80 steps
    Barbell Step Ups 4-6 sets, 10 reps (each leg)
    Leg Extensions 4 sets, 15 reps
    Elliptical Trainer 30 min


    Day 4: Cardio/abs
    Elliptical Trainer 60 min
    Decline Crunch w/ weights 8 sets, 15-20 reps

    Day 5: Chest/shoulders/cardio
    Barbell Bench Press - Medium Grip 6 sets, 12 reps
    Flat Bench Cable Flyes 6 sets, 15 reps
    Incline Dumbbell Press 6 sets, 15 reps
    Side Lateral Raise 6 sets, 15 reps
    Front Dumbbell Raise 6 sets, 15 reps
    Machine Bench Press 4 sets, 15 reps
    Stairmaster 30 min

    Day 6: Full body/cardio
    Barbell Deadlift 4 sets, 10, 5, 5, and 3 reps
    Walking Barbell Lunge 4 sets, 80 steps
    Clean and Press 6 sets, 10 reps
    Elliptical Trainer 30 min

    Day 7: Cardio/abs
    Elliptical Trainer 60 min
    Ab Crunch Machine 8 sets, 15-20 reps

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