Day 1 |
Back and Core |
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Cardio |
AM: 45mins Fasted Cardio | AM: 20min HIIT Cardio,
1min walk 1 min sprints |
|
Lat Pull downs, wide and narrow reverse grip | 4 Sets x 24reps(12 each grip) | ||
Giant Set |
Partial Deadlifts
Reverse grip Bent Dumbbell One Arm Row |
4 Sets x 12 reps of each | |
45degree Bench Dumbbell Rows (wide and narrow) | 3 Sets x 15 reps of each | ||
Superset |
Seated Cable Rows
Straight Arm Pull downs |
3 sets x 15 reps of each | |
Core |
Frog Kicks | 3 sets x 20 reps of each | |
Leg Raises | 3 sets x 20 reps of each | ||
Reverse Crunches | 3 sets x 20 reps of each |
Day 2 | Chest and Extended Cardio | |
Cardio | 1 hour fasted cardio | |
Incline Dumbbell Fly/press | 4 Sets x 15 reps | |
Giant Set : | Flat Barbell Press | 3 Sets x 15 reps |
Decline Barbell Press | ||
Flat Dumbbell Press | ||
Incline Barbell Press | ||
Seated Machine Press | 3 sets x 12 reps | |
3 WayCable Crossovers | 3 set x 36 reps (12 on each) | |
Cardio | 20 mins HIIT | 40mins stepper/incline walk |
Day 3 | Legs | |
Cardio | 1 hour fasted cardio | |
Leg Extensions | 4 Sets x 15 reps/1 Triple drop set x 15reps | |
Giant Set : | Squats | 3 Sets x 15 reps |
Leg Press | ||
Sissy Squats | ||
Walking Lunges | ||
Giant Set : | Lying Leg Curls | 3 sets x 15 reps |
Good Mornings | ||
Dumbbell Stiff Leg Deadlifts | ||
Standing Calf Raises | 4 x 20 Reps | |
Seated Calf Raises | 4 x 20 Reps |
Day 4 | Shoulders and Core | |
Cardio | 1 hour fasted cardio | |
Giant Set : | Seated Dumbbell Press | 4 Sets x 15 reps |
Standing Side Laterals | ||
Bent Over Rear Delt Raises | ||
Clean and Press | Set 1: 15 Reps | |
Set 2 : 12 Reps | ||
Set 3 : 10 Reps | ||
Superset | Upright Rows | 4 x 15 Reps |
Steering Wheels Raises | ||
Core | Hanging Leg Raises | 3 x 15 Reps |
Toes to Bar | 3 x 10 Reps | |
Cable Crunches | 3 x 20 Reps | |
Cardio | 30 Mins HIIT |
Day 5 | Arms / Cardio | |
Cardio | 1 hour fasted cardio | |
Super set | Seated Dumbbell Curls | 3 Sets x 15 reps |
Lying dumbbell Extensions | ||
Super set | Standing EZ Curls | 3 Sets x 15 reps |
Standing Skull Crushers | ||
Super set | One arm dumbbell Preacher Curl | 3 Sets x 15 reps |
One arm dumbbell Extension | ||
Superset | Rope Extentions | 4 x 20 Reps |
Cable Curls | 4 x 20 Reps | |
Cardio | 30 Mins HIIT | 45 Mins Incline walk / Stepper |