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Legs (Monday)-
Squats 3x10
Leg Press 3x12
Leg Extension 3x10
Hamstring Curls 3x10
Standing Calf Raise 5x15
CARDIO-30 Minute Stair Climb, heart rate between 155-170.
Each set should have no longer than 45 seconds of rest in between. Each set is ideally to failure once you hit the last rep, adjust weight accordingly if this is not the case.
Push (Wednesday)-
Flat Dumbbell Press-4x10
Incline Dumbbell Press-4x10
Lateral Raises-3x10
Tricep Rope Pushdown-3x15
Assisted Dip-3x10
CARDIO-30 Minute Elliptical, Highest resistance
Each set should have no longer than 60 seconds of rest in between. Each set is ideally to failure once you hit the last rep, adjust weight accordingly if this is not the case.
Pull (Friday)-
Deadlifts-5x10
Seated Machine Row-4x12
Lat Pull Down-4x10
Incline Dumbbell Curls 5x12
CARDIO-10 Minute Row x 2 (5 Minute break in between, Highest resistance for first cycle, Lower resistance for second)
Each set should have no longer than 60 seconds of rest in between. Each set is ideally to failure once you hit the last rep, adjust weight accordingly if this is not the case.
Days of the week can be substituted, but should not be done out of order as it will mess with your recovery. Days may be substituted with Running, boxing, or spin, with more emphasis on boxing and spin.
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