The document contains a workout routine split into different days focusing on chest, back, legs, shoulders, biceps, triceps and abs. It lists the exercises, sets, repetitions and weights for each workout along with notes on HIIT cardio and abdominal exercises.
The document contains a workout routine split into different days focusing on chest, back, legs, shoulders, biceps, triceps and abs. It lists the exercises, sets, repetitions and weights for each workout along with notes on HIIT cardio and abdominal exercises.
The document contains a workout routine split into different days focusing on chest, back, legs, shoulders, biceps, triceps and abs. It lists the exercises, sets, repetitions and weights for each workout along with notes on HIIT cardio and abdominal exercises.
REP LBS REP LBS Barbell Bench press 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Barbell bent over Row 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Incline Dumbell Bench Press 15 8 MAX 15 8 MAX 8 4 12 4 REP LBS REP LBS Lat Pull down 15 9 MAX 15 8 MAX 12 5 12 4 REP LBS REP LBS Standing Cable Flyes 13 8 MAX 15 8 MAX 7 4 12 4 REP LBS REP LBS Straight Arm Pushdown 15 8 MAX 15 8 MAX 8 4 12 4 Time Specs Time Specs HIIT Cardio
Legs, Shoulders Abs
4 sets 15,12,8,4 & max 8/2/2018 REP LBS REP LBS Barbell Squat 16 10 MAX 15 8 MAX 12 8 12 4 REP LBS REP LBS Standing Dumbell Shoulder 15 8 MAX 15 8 MAX Press 12 4 12 4 REP LBS REP LBS Prone Leg Curls 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Dumbell Lateral Raise 15 7 MAX 15 8 MAX 8 4 12 4 REP LBS 10lbs REP LBS DB Reverse Lunges 15 10 MAX 15 8 MAX 12 8 12 4 REP LBS REP LBS Dumbell Front Raise 15 8 MAX 15 8 MAX 10 4 12 4 4 Sets 12-15 reps Rollover Crunches Reps Reps
Reverse Crunch Reps Reps
Heel Taps Reps Reps
Side Plank Hip Raises Reps Reps
Biceps & Triceps
4 sets 15,12,8,4 & max REP LBS REP LBS EZ Bar Curl 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS EZ Bar Skullcrushers 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Rope Hammer Curl 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Rope Tricep Extension 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Incline Bench Hammer Curl 15 8 MAX 15 8 MAX 12 4 12 4 REP LBS REP LBS Cross Body Dumbell 15 8 MAX 15 8 MAX Extension 12 4 12 4 Time Specs Time Specs HIIT Cardio REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 Time Specs Time Specs Time Specs
REP LBS REP LBS REP LBS
15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4
Reps Reps Reps
Reps Reps Reps
Reps Reps Reps
Reps Reps Reps
REP LBS REP LBS REP LBS
15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 REP LBS REP LBS REP LBS 15 8 MAX 15 8 MAX 15 8 12 4 12 4 12 4 Time Specs Time Specs Time Specs REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 Specs Time Specs Time Specs Time
REP LBS REP LBS REP
MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12
Reps Reps Reps
Reps Reps Reps
Reps Reps Reps
Reps Reps Reps
REP LBS REP LBS REP
MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 REP LBS REP LBS REP MAX 15 8 MAX 15 8 MAX 15 12 4 12 4 12 Specs Time Specs Time Specs Time LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 Time Specs Time Specs
LBS REP LBS
8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4
Reps
Reps
Reps
Reps
LBS REP LBS
8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 LBS REP LBS 8 MAX 15 8 MAX 4 12 4 Time Specs Time Specs