Week 1 Workouts Sep. 21 - Sep. 25

Monday

Muscle Worked | Exercise | Repetitions | Acutal Reps | Weight

Circuit 1

Chest | Incline Bench Press |10-15 Reps | 10 Reps | 110 lbs

Shoulders | Seated Shoulder Press | 10-15 Reps | 15 Reps | 65 lbs

Cardio | Run 3 Laps | 3 Laps

Triceps | Press Down | 10-15 Reps | 15 Reps | 90 lbs

Abs | Sit-Ups | 20-30 Reps | 20 Reps | 30 lbs added

Cardio | Run 3 Laps | 1 Lap

Rest for 5 minutes

Circuit 2

Shoulders | Side Laterals | 10-15 Reps | 10 Reps | 20 lbs per arm

Cardio | Run 2 Laps |  2 Laps

Chest | Pec Deck Machine | 10-15 Reps | 15 Reps | 100 lbs

Abs | Hanging Knee-Ups | 10-15 Reps | 10 Reps | N/A

Triceps | Tricep Extentions | 10-15 Reps | 15 Reps | 50 lbs

Cardio | Run 2 Laps | 2 Laps

Rest for 5 minutes

Circuit 3

Triceps | Dips (machine) | 10-15 Reps | 15 Reps | 100 lbs

Abs | Crunches | 20-30 Reps | 30 Reps | N/A

Cardio | Run 3 Laps | N/A

Shoulders | Rear Laterals | 10-15 Reps | 15 Reps | 15 lbs per arm

Chest | Seated Chest Press | 10-15 Reps | 15 Reps | 150 lbs

Cardio | Run 3 Laps | 2 Laps
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Wednesday

Muscle Worked | Exercise | Repetitions | Actual Reps | Weight

Circuit 1

Back | Pull-Downs | 10-15 Reps | 10 Reps | 120 lbs

Biceps | Preacher Curl | 10-15 Reps | 15 Reps | 80 Lbs

Forearms | Reverse Curls | 10-15 Reps | 10 Reps | 55 lbs

Lower Back | Hyper Extensions | 10-15 Reps | 15 Reps | N/A

Rest for 5 minutes

Circuit 2

Abs | Torso Rotations | 20-30 Reps | 30 Reps | 90 lbs

Back | Seated Row Machine | 10-15 Reps | 15 Reps | 100 lbs

Biceps | Standing Curls | 10-15 Reps | 10 Reps | 100 lbs

Forearms | Hammer Curls | 10-15 Reps | 15 Reps | 20 lbs per arm

Rest for 5 minutes

Circuit 3

Back | T-Bar Rows | 10-15 Reps | 15 Reps | 60 lbs

Biceps | One-Arm Curls | 10-15 Reps | 10 Reps |25 lbs

Forearms | Rope Curls | 10-15 Reps | 15 Reps | 70 lbs

Abs | Sit-Ups | 20-30 Reps | 15 Reps | N/A

Cardio | Swimming | 10 Laps  | 5 Laps
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Thursday

Muscle Worked | Exercise | Repetitions | Actual Reps | Weight

Circuit 1
Quads | Machine Squat | 10-15 Reps | 15 Reps | 135 lbs

Calves | Standing Calf Raise | 10-15 Reps | 10 Reps | 200 lbs

Hamstrings | Lying Leg Curl | 10-15 Reps | 15 Reps | 100 lbs

Plyometric | Jump Box | 10-15 Reps | 15 x2 Reps | 2 Stacks

Rest for 5 minutes

Circuit 2

Hamstrings | Single Curls | 10-15 Reps | 15 Reps |150 lbs

Plyometric | Jump Box | 10-15  Reps | 15 x2 Reps | 2 Stacks

Quads | Leg Press | 10-15 Reps | 15 Reps | 200 lbs

Calves | Seated Calf Raise | 10-15 Reps | 15 Reps | 100 lbs

Rest for 5 minutes

Circuit 3

Plyometric | Jump Box | 10-15 Reps | N/A | N/A

Calves | Single Calf Raise | 10-15 Reps | 10 Reps each | 100 lbs each

Hamstrings | Lying Leg Curls | 10-15 Reps | 10 Reps each | 100 lbs

Quads & Glutes | Glute & Quad Press | 10-15 Reps | 10 Reps each | 50 lbs each

Cardio | Cycle | 15 Minutes | 15 mins
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