Monday
Muscle Worked | Exercise | Repetitions | Acutal Reps | Weight
Circuit 1
Chest | Incline Bench Press |10-15 Reps | 15 Reps | 120 lbs
Shoulders | Seated Dumbbell Press | 10-15 Reps | 15 Reps | 40 lbs
Cardio | Run 3 Laps | 3 Laps
Triceps | Rope Pull Down | 10-15 Reps | 10 Reps | 110 lbs
Abs | Sit-Ups | 20-30 Reps | 20 Reps | N/A
Cardio | Run 3 Laps | 2 Laps
Rest for 5 minutes
Circuit 2
Shoulders | Delt Machine | 10-15 Reps | 15 Reps | 15 lbs per arm
Cardio | Run 2 Laps | 2 Laps
Chest | Flat Bench Press | 10-15 Reps | 15 Reps | 110 lbs
Abs | Hanging Knee-Ups | 10-15 Reps | 20 Reps | N/A
Triceps | Tricep Extensions | 10-15 Reps | 15 Reps | 50 lbs
Cardio | Run 2 Laps | No Laps
Rest for 5 minutes
Circuit 3
Triceps | Skull Crushers | 10-15 Reps | 10 Reps | 40 lbs
Abs | Crunches | 20-30 Reps | 30 Reps | N/A
Cardio | Run 3 Laps | 3 Laps
Shoulders | Close Grip Barbell Raise | 10-15 Reps | 15 Reps | 40 lbs
Chest | Decline Bench Press | 10-15 Reps | 15 Reps | 110 lbs
Cardio | Run 3 Laps | N/A
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Wednesday
Muscle Worked | Exercise | Repetitions | Actual Reps | Weight
Circuit 1
Back | Chin Ups | 10-15 Reps | 10 Reps | N/A
Biceps | Preacher Curl | 10-15 Reps | 10 Reps | 90 Lbs
Forearms | Wrist Curls | 10-15 Reps | 15 Reps ea | 25 lbs ea
Lower Back | Hyper Extensions | 10-15 Reps | 15 Reps | 25 lbs
Abs | Side Oblique’s | 10 ea | 35 lbs
Rest for 5 minutes
Circuit 2
Abs | Torso Rotations | 20-30 Reps | 30 Reps ea | 100 lbs ea
Back | Seated Row Machine | 10-15 Reps | 15 Reps | 110 lbs
Biceps | Standing Curls | 10-15 Reps | 10 Reps | 60 lbs
Forearms | Hammer Curls | 10-15 Reps | 15 Reps | 30 lbs per arm
Rest for 5 minutes
Circuit 3
Back | T-Bar Rows | 10-15 Reps | 15 Reps | 70 lbs
Biceps | One-Arm Curls | 10-15 Reps | 10 Reps | 30 lbs
Forearms | Rope Curls | 10-15 Reps | 15 Reps | 80 lbs
Abs | Sit-Ups | 20-30 Reps | 30 Reps | N/A
Cardio | Swimming | 10 Laps | 5 Laps
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Thursday
Muscle Worked | Exercise | Repetitions | Actual Reps | Weight
Circuit 1
Quads | Barbell Lunge | 10-15 Reps | 10 Reps ea | 50 lbs ea
Calves | Standing Calf Raise | 10-15 Reps | 15 Reps | 220 lbs
Hamstrings | Lying Leg Curl | 10-15 Reps | 10 Reps | 110 lbs
Abs | Ball Crunches | 20-35 Reps | 30 Reps | N/A
Rest for 5 minutes
Circuit 2
Hamstrings | Single Leg Extensions | 10-15 Reps | 15 Reps | 50 lbs
Abs | Decline Crunch | 20-30 Reps | 15 Reps | N/A
Quads | Thigh Abductor | 10-15 Reps | 15 Reps | 200 lbs
Calves | Seated Calf Raise | 10-15 Reps | 15 Reps | 110 lbs
Rest for 5 minutes
Circuit 3
Abs | Oblique’s Ball Crunch | 10-15 Reps | 20 ea | N/A
Calves | Single Calf Raise | 10-15 Reps | 10 Reps each | 160 lbs each
Hamstrings | Leg Curls | 10-15 Reps | 15 Reps each | 80 lbs
Quads | Reverse Thigh Abductor | 10-15 Reps | 15 Reps | 120 lbs
Cardio | Cycle | 15 Minutes | 15 mins | 3.5 Miles
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Friday, October 2, 2009
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