My workout
Monday - Leg Day
- Warm up/stretch
- Barbell squats 15 12 10 8
- Leg press 25 20 15 10
- Prone leg curl 15 12 10 8
- Leg ext 15 12 10 8
- Calf raises 4x25
- Abdominal oblique 4x25
- Cool down stretch
Tuesday - Chest Day
- Warm up/stretch
- Incline/Decline bench 15 12 10 8
- Bench press 25 20 15 10
- Dumbbell bench 15 12 10 8
- Chest fly’s 15 12 10 8
- Pushups 4x25
- Abdominal v-ups 4x25 a
- Cool down stretch
Wednesday - Back Day
- Warm up/stretch
- Low Row 15 12 10 8
- Lat Pull Down 25 20 15 10
- Dumbbell Row 15 12 10 8
- Rear delt 15 12 10 8
- Cable mid Row 4x25
- ☐ Abdominal sit-ups 4x25
- Cool down stretch
Thursday - Shoulders Day
- Warm up/stretch
- Assisted Pull-ups 15 12 10 8
- DB shoulder shrugs 25 20 15 10
- DB Shoulder Press 15 12 10 8
- Machine Press 15 12 10 8
- Plate front raises 4x10
- Abdominal TRX Pikes/Mountain Climbers 4x25
- Cool down stretch
Friday - Biceps/Triceps Day
- Warm up/stretch
- Bic/Tri DB curls/dips 15 12 10 8
- Bic/Tri cable curl/Tri pressdown 20 15 10
- Bic/Tri Machine 15 12 10 8
- Bent Bar curls 15 12 10 8
- Pushups 4x25
- Abdominal toe touches 4x25
- Cool down stretch
Saturday - Explosive or Recovery Day
- Warm up on stair master 10 min
- Speed treadmill HIIT 5x30 sprint
- Box jumps 4x10
- Barbell squat jumps 4x25
- Split lunge jumps 4x25
- Bosu sled pushes Down back x4
- Burpees 4x25
- Pushups 4x25
- Abdominal planks 4x45 seconds
- Cool down stretch
Sunday - Rest and Recovery