Daily Trainer: Friday, Week 1

You've always wanted to get in the best possible shape, but you've just been waiting for someone to help you make that first step and keep you moving down the right path. Well now you've got it with your own Daily Personal Trainer on Bodybuilding.com!

Friday Week 1: Training
Legs, Shoulders & Lower Abs Workout!

Friday Week 1: Cardio:

10-15 minutes of intense cardio.

Friday Week 1: Legs, Shoulders & Lower Abs Workout:

Warmup:

• 5-10 Minutes of Cardio

Legs:

• Leg Extension - Warmup Set - 12-15 reps
• Leg Extension - 3 Working Sets - 12-15 reps
• Hamstring Curl - 3 Working Sets - 12-15 reps
• Narrow Stance Squat - 3 Working Sets - 12-15 reps

Shoulders:

• Dumbbell Shoulder Press - Warmup Set - 12-15 reps
• Dumbbell Shoulder Press - 3 Working Sets - 12-15 reps
• Dumbbell Side Raises - 3 Working Sets - 12-15 reps
• Dumbbell Rear Raises - 3 Working Sets - 12-15 reps

Lower Abs:

• Lying Leg Raises - 3 Sets - Failure

Cooldown:

• 5-10 Minutes of Cardio

Click Here For A Printable Log Of Day 5.

Monday, Week 2!

Monday will cover training for chest, triceps and abs.

NAVIGATION:

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