Monday
Morning: 30mins HIIT* + Abs circuit** Evening: Lower Back, Hamstrings, Calves Exercise 1: Deadlifts (Lower Back)- 20 reps x 40% 8 rep max, 20 reps x 50% 8 rep max, 12, 10, 8
Exercise 2: T-Bar Row (Lower Back)- 12, 10, 8
Exercise 3: Good Mornings (Lower Back)- 15, 12, 10
Exercise 4: Lying Hamstring Curl (Hamstrings)- 20 x 50% 8 rep max, 12, 10, 8
Exercise 5: Front Loaded Leg Press (Hamstrings)- 12, 10, 8
Exercise 6: Stiff-Legged Deadlift (Hamstrings)- 12, 10, 8
Exercise 7: Seated Leg Curl / Standing Leg Curl (Hamstrings)- 12, 10, 8
Exercise 8: Standing Calf Raises (Calves) 20, 20, 20 Supersetted with Exercise 9 after each set
Exercise 9: Seated Calf Raise (Calves)- 20, 20, 20
Exercise 10: Donkey Calf Raise (Calves) 20, 20, 20 Supersetted with Exercise 11 after each set
Exercise 11: Rotary Calf Machine (Calves)- 20, 20, 20
Tuesday
Morning: Steady Pace Cardio*** and Abs** Evening: Chest and Triceps Exercise 1: Incline Chest Press - Smith Machine (Upper Chest)- 20, 12, 10, 8
Exercise 2: Seated Incline Chest Press Machine Press (Upper Chest)- 12, 10, 8
Exercise 3: Incline Dumbbell Flys (Upper Chest)- 12, 10, 8
Exercise 4: Lying Decline Overhead Extension (Upper Chest)- 12, 10, 8
Exercise 5: Straight Bar Push Down (Triceps)- 15, 12, 10
Exercise 6: Seated Overhead Tricep Extension (Triceps)- 15, 12, 10
Exercise 7: Cable Tricep Extension (Triceps)- 15, 12, 10
Wednesday
Morning: 30 Mins HIIT cardio + Abs. No Weights Workout.
Thursday
Morning: 60 mins Steady Pace cardio on Incline Treadmill, and Abs. Evening: Quads, Calves. Exercise 1: Squats - Smith Machine (Quads)- 20, 20, 12, 12, 12
Exercise 2: Leg Press (Quads)- 12, 10, 8
Exercise 3: Lunges Step Backs on Smith Machine (Quads)- 12, 10, 8
Exercise 4: Step-ups - 12, 10, 8
Exercise 5: Seated Leg Extensions (Quads)- 12, 10, 8
Exercise 6: Standing Calf Raises (Calves) 20, 20, 20 Supersetted with Exercise 7 after each set
Exercise 7: Seated Calf Raise (Calves)- 20, 20, 20
Exercise 8: Donkey Calf Raise (Calves) 20, 20, 20 Supersetted with Exercise 9 after each set
Exercise 9: Rotary Calf Machine (Calves)- 20 standard, 20 outwards, 20 inwards
Friday
Morning: 30 Mins HIIT Cario and Abs Evening: Front Delts, Traps, Upper Back Exercise 1: Shoulder Press Machine (Shoulders)- 20, 20, 12, 10, 8 Facing forwards
Exercise 2: Standing Front Delt Raises (Shoulders)- 12, 10, 8
Exercise 3: Seated Lat Raises (Shoulders)- 12, 10, 8
Exercise 4: Standing Barbell Shrugs - Behind the back. (Traps)- 12, 10
Exercise 5: Seated Dumbbell Shrugs (Traps)- 12, 10
Exercise 6: Wide-Grip Pulldown / Narrow Grip Pulldown (Upper Back)- 12, 10, 8, 10 and 8 close grip underhand,
Exercise 7: Bent-Over Olympic Barbell Rows (Upper Back)- 12, 10, 8
Exercise 8: Machine Low Row (Upper Back)- 12, 10, 8
Exercise 9: Straight Arm Pull Down (Upper Back)- 12, 10, 8
Saturday- Rest
Sunday
Morning: 45 Mins Steady Pace Cardio on the Stairmaster, and Abs Evening: Rear Delts, Biceps, Forearms Exercise 1: Behind-the-Neck Military Press on Smith Machine (Rear Delts)- 2-, 20, 12, 10, 8
Exercise 2: Rear Delt Machine/Reverse of Fly Machine (Rear Delts)- 12, 10, 8
Exercise 3: Underhand Straight Arm Cable Pulldown (Rear Delts)- 15, 12, 10
Exercise 4: Standing EZ-Bar Curl (Biceps)- 15, 12 wide grip, 10 narrow grip
Exercise 5: Single Arm Preacher Curl (Biceps)- 15, 12, 10 with added rotation
Exercise 6: Seated Cable Curl (Biceps)- 15, 12, 10
Perform the next three exercises as a tri-set. Exercise 7: Overhand EZ-Bar Curl (Forearms)- 15, 15, 15
Exercise 8: Seated Barbell Wrist Curls- 15, 15, 15
Exercise 9: Seated Dumbbell Wrist Extensions (Forearms)- 15, 15, 15
*HIIT cardio: 30 minutes on an upright cycle. 30 second sprints allowing as much recovery time as needed for my HR to drop back down to 75% of my MHR. **Abs Workout: (3 circuits with no rest between exercises)
