Monday, Wednesday, Friday:


Ab work as warm-up

1. Twisting Leg Raises – 50 reps each side
2. Hip Rolls – 50 reps each side
3. Double Leg Crossovers – 50 reps each side
4. Twisting Sit-ups Over Bench – 50 reps each side
5. Leg Raises off Flat Bench – 100 reps
6. Bent Knee Leg Raises – 100 reps
7. Seated Military Press – 4 sets of 6 reps
8. Lying Rear Delt Circles – 4 sets of 6 reps
9. Standing Dumbbell Presses – 4 sets of 6 reps
10. Lying Rear Delt Raise – 4 sets of 6 reps
11. One Arm Rowing Off Bench – 4 sets of 6 reps
12. Close Grip Chins – 4 sets of 10 reps
13. Rowing on High Pulley – 4 sets of 6 reps
14. Lat Pull downs – 4 sets of 6 reps
15. Incline Barbell Prones – 4 sets of 6 reps
16. Incline Laterals – Dumbbells – 4 sets of 6 reps
17. Bench Press – 4 sets of 6 reps
18. Bent Arm Laterals – 4 sets of 6 reps




Tuesday, Thursday, Saturday:


1. Twisting Good Mornings – 100 reps to each side
2. 3/4 Dumbbell Side Bends – 50 reps each side
3. Kneeling Back Kicks – 100 reps each leg
4. 3/4 Barbell Side Bends – 100 reps each side
5. Incline Hip Raise – 100 each side
6. One-Hand Triceps Extension on Pulley – 4 sets of 6 reps
7. Parallel Bar Dips – 4 sets of 6 reps
8. Seated Two Hand French Curl – 4 sets of 6 reps
9. Kneeling Triceps Pull down on Lat Machine – 4 sets of 6 reps
10. Leg Extension on Extension Machine – 4 sets of 6 reps
11. Front Squats – 4 sets 6 reps
12. Thigh Bicep Curls – 4 sets 6 reps
13. Hack Squats – 4 sets 6 reps
14. E-Z Bar Standing Curl – 4 sets of 6 reps
15. Seated Dumbbell Curl – 4 sets 6 reps
16. Incline Curl – Dumbbells – 4 sets of 6 reps
17. Concentration Curls – 4 sets of 6 reps