Sunday
Off or Outdoor Activities:
Rollerblading/Snowboarding/Surfing/Hiking/Watersports etc...
Click On The Camara To View Exercise!
Monday - Legs
Squats - 4 sets of 10-12 reps
Leg Extensions - 4 sets of 10-12 reps
Leg Curls - 4 sets of 10-12 reps
Lunges - 4 sets of 10-12 reps
Leg Press - 4 sets of 10-12 reps
Seated Calf Raise - 4 sets of 10-12 reps
Click Here For A Printable Log Of Monday!Tuesday - Arms & Abs
DB or Machine Curls (one arm) - 3-4 sets of 12-15 reps
Straight Bar or E-Z Curl Bicep Curl - 3-4 sets of 12-15 reps
Cable Tricep Extensions - 3-4 sets of 12-15 reps
One Arm DB Kickbacks - 3-4 sets of 12-15 reps
Dips - 3-4 sets of 12-15 reps
Ab Crunch Machine - 4-5 sets of 25-30 reps
Oblique Crunches - 4-5 sets of 25-30 reps
Click Here For A Printable Log Of Tuesday!Wednesday - Shoulders & Abs
Seated or Standing DB or Barbell Press - 4 sets of 12-15 reps
Side Lateral Raise - 4 sets of 12-15 reps
Rear Deltoid Raise - 4 sets of 12-15 reps
DB Shrugs - 4 sets of 12-15 reps
Front Lateral Raise - 4 sets of 12-15 reps
Leg Lifts - 5 sets of 20 reps
Crunches - 3-4 sets of 25 crunches
Click Here For A Printable Log Of Wednesday!Thursday
Off
Friday - Back & Calves
Lat Pull Down - 4-5 sets of 12-15 reps
Seated Cable Rows - 4-5 sets of 12-15 reps
One Arm DB Rows - 4-5 sets of 12-15 reps
Lower Back Hyper-Extension - 4-5 sets of 12-15 reps
Click Here For A Printable Log Of Friday!Saturday - Chest & Abs
Inclined DB or Barbell Bench Press - 4 sets of 8-12 reps
Flat DB or Barbell Bench Press - 4 sets of 8-12 reps
Butterfly - 4 sets of 8-12 reps
Ab Crunch Machine - 4 sets of 8-12 reps
Click Here For A Printable Log Of Saturday!Cardiovascular Exercises:
30-45 minutes about 3-4 times per week
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