Workout

Chest:

• 4 15 - Pec Deck
• 4 10 - Dumbbell Bench Press
• 4 10 - Chest Fly
• 4 10 - Barbell Bench Press
• 4 10 - Cable Crossover

Abs:

• 3 40 - Crunches
• 3 45 - Side Plank (45s)
• 3 20 - Leg Raises
• 3 40 - Heel Tap
• 3 40 - Bicycle Crunches

Shoulders:

• 3 10 - Front Raise
• 3 10 - Lateral Raise
• 4 10 - Shoulder Press
• 4 30 - Shrug
• 4 10 - Rear Peck Deck
• 3 10 - Upright Row

Cardio:

• 30 Minutes - Cardio

Legs:

• 4 12 - Leg Extension
• 4 12 - Hamstring Curl
• 4 10 - Barbell Squat
• 4 15 - Leg Press
• 3 12 - Lunge
• 4 30 - Seated Calf Raise
• 4 50 - Standing Calf Raise

Abs:

• 3 40 - Crunches
• 3 45 - Side Plank (45s)
• 3 20 - Leg Raises
• 3 40 - Heel Tap
• 3 60 - Plank (60s)

Back:

• 4 12 - Seated Row
• 4 10 - Close Grip Lat Pulldown
• 4 10 - Wide Grip Lat Pulldown
• 3 10 - One Arm Row
• 4 12 - Stiff Arm Push Down

Triceps:

• 4 12 - Tricep Push Down (Rope)
• 4 12 - Tricep Push Down (Bar)
• 4 12 - Tricep Dips
• 3 10 - Skull Crushers
• 3 10 - Tricep Kick Back

Abs:

• 5 15 - Cable Crunches
• 4 20 - Decline Abs
• 3 40 - Crunches
• 3 45 - Side Plank (45s)
• 3 20 - Leg Raises
• 3 40 - Heel Tap
• 3 40 - Bicycle Crunches
• 3 60 - Plank (60s)

Cardio:

• 30 Minutes - Cardio

Biceps:

• 4 10 - Dumbbell Curls
• 4 10 - Hammer Curls
• 4 10 - Barbell Curls
• 4 10 - Cable Curls

Cardio:

• 30 Minutes - Cardio

(Optional) Cardio:

• 60 Minutes - Cardio