WORKOUT 1

DAY 1

Legs / Shoulders:

• Squats - 4 x 6-12
• Lunges - 3-4 x 8-10
• Leg Curl - 3-5 x 4-6
• Seated Calf Raises - 4 x 8-12
• Military Press - 4 x 6-12
• Side Laterals Raises - 3-4 x 8-12

DAY 2

Cardio:

• 30-45 minutes Treadmill or Jogging
• Crunches - 4 x 20

DAY 3

Chest / Triceps / Cardio:

• Bench Press - 3-4 x 6-12
• Incline Bench Press - 3-4 x 6-12
• Dips - 3-4 x 8-12
• Standing Triceps Ext - 3-4 x 8-12
• Bicycle or Crosstrainer 30 minutes

DAY 4

Cardio / Abs:

• 30-45 minutes Treadmill or Jogging
• Crunches - 4 x 20

DAY 5

Back / Biceps / Cardio:

• Chins - 3 x 8-10
• Barbell Rows - 3 x 6-8
• Barbell Curl - 3 x 8-10
• Concentration Curl - 3 x 6-8
• Bicycle or Crosstrainer 30 minutes

DAYS 6 & 7

Rest!!!

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