Arms/Cardio

Warm-up: Dumbbell skull crushers 1×20 (light weight), dumbbell bicep curls 1×20 (light weight). Stretch arms

EZ Bar Skull Crushers: 3×12 (medium weight)
Superset with
Standing Alternating Bicep Curls: 3×8 (heavy weight), 1×10 (5lb less)

Barbell Preacher Curls: 3×10 (medium weight)
Superset with
Dumbbell Overhead Extension: 2×10, 1×8 (medium weight)

Cable Bicep Curl with Straight Bar: 3×12 (medium weight)

Tricep Push-ups: 3×10 (on or off knees)
Superset with
Dumbbell Hammer Curls: 3×6 (heavy weight)

Run one mile at 6.5+mph

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Legs & Glutes

Warm-up: Stair Master for 10 minutes at level 5. Stretch

Seated Leg Press with High Foot Placement: 3×8 (heavy weight)
*Superset with
Calf Press: 3×15 (same weight)

Seated Leg Press with Low Foot Placement: 3×12 (medium weight)
Superset with
Calf Press: 3×15 (same weight)

Dumbell Step Up onto Bench into Back Lunge on Floor: 3×10 (medium weight)
Superset with
Dumbbell Side Split Squats: 3×10 (same weight)

Cable Squatted Walk Out and Back from Cable Stack: 3×5 steps out and back (medium weight)
Superset with
Cable Pull Through: 3×12 (medium weight)

Stair Master 15 minutes: Minutes 0-13 at level 8 then two minute cool down.

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

*Perform the second exercise immediately after the first without resting in between.

Back

Warm-up: Elliptical for 10 minutes at slow pace. Stretch legs and back

Deadlifts: 3×6, 2×5 (heavy weight), 2×8 (20lb less)

Sumo Deadlifts: 3×8, 1×6 (medium weight)

One Arm Dumbbell Row: 2×8, 1×6 (heavy weight), 1×10 (medium weight)

Wide Grip Lat Pull Down: 1×8, 1×6 (heavy weight), 2×8 (10lb less), 2×8 (5lb less)

ISO Row Machine: 3×10 (medium weight)

Straight Arm Cable Pull Down: 3×10 (medium weight)

HIIT on stair master: alternate between 1 minute at level 7 and 30 seconds at level 17 for 15 minutes total.

I recommend stretching and foam rolling for 10-15 minutes once finished workout.

Amrs/Abs/Cardio

Warm Up: Rope hammer curl 1×10 (light weight)/Rope overhead extension 1×10 (light weight). Stretch

Rope Hammer Curl: 1×10, 2×8 (heavy weight)
Superset with
Rope Tricep Extension: 1×10, 2×8 (heavy weight)

Cable Straight Bar Curl: 3×10 (medium-heavy weight)

Cable Tricep Push Down with V-Handle: 3×10 (heavy weight)

Preacher Curl: 3×8 (heavy weight)
Superset with
Dumbbell Tricep Extension: 3×10 (medium weight)

Circuit 1
Decline Skull Crushers: 3×8 (medium weight)
Decline Sit-Ups: 3×15 (medium weight)
Standing Alternating Dumbbell Curls: 3×8 (medium weight)

Circuit 2
Standing Side Crunch (Elbow to Knee Meet on Same Side): 3×10 (light weight)
Extended Plank: 3×1 minute
Lying Cross Body Toe Touch: 3×10 (light weight)

HIIT on Treadmill at 2% incline:
One minute at 3.5mph
Side shuffle 60 steps each side
Walk backwards 60 steps
30 seconds at 8mph+
Complete 5x

Chest/Shoulders/Abs

Warm-up: Barbell bench press 1×12 (light weight). Stretc

Barbell Bench Press: 2×8, 1×6 (heavy weight), 2×6 (5lb less)

Circuit 1
Dumbbell Flat Bench Fly: 3×12 (medium weight)
Bent Knee Reverse Crunch on Bench: 3×15 (holding onto bench behind your head)
Standing Barbell Military Press: 3×10 (medium weight)

Circuit 2
Incline Dumbbell Bench Press: 3×6 (heavy weight)
Dumbbell Incline Side Raise on Bench: 1×15, 2×10 (light weight)
Standing Weight Side Bend: 3×12 (medium weight)

Circuit 3
Incline Fly: 3×10 (medium weight)
Dumbbell Incline Front Raise on Bench: 3×10 (light weight)
Standing Windmills: 3×10 (medium weight)

Exercise Ball Roll-In with Push-Ups in Between Each Roll-In: 3×10
Superset with
Bent Over Rear Delt Fly: 1×12, 2×10 (medium weight)

Legs & Glutes

Warm-up: Treadmill for 10 minutes at 3mph/3% incline

Seated Leg Press: 4×10 (heavy weight)

Dumbbell Walking Lunges: 3×10 (medium weight)
Superset with
Jump Rope: 3×100 revolutions

Barbell Glute Bridge with Feet on Round Side of Bosu: 3×20 (medium weight)
Superset with
Alternating Jumping Split Squat: 3×15

Cable Glute Kick Backs: 3×20 (medium weight)
Superset with
Cable Kick Outs: 3×15 (light weight)

Standing Calf Raise: 3×20 (heavy weight)

Seated Calf Raise: 3×12 (heavy weight)

I recommend stretching and foam rolling for 10-15 minutes after workout.

Back

Warm up: Elliptical for 10 minutes at a leisurely pace. Stretch

Deadlifts: 2×6, 3×5 (heavy weight), 3×6 (10lb less)

One Arm Dumbbell Row: 3×8 (heavy weight), 1×10, 1×8 (10lb less)
Superset with
Barbell Rack Pull: 3×15 (light weight)

*Kneeling One Arm Cable Pull Down: 3×15 (medium weight)

*Kneeling One Arm Cable Row: 3×10 (medium weight)

Row Machine for 10 minutes at moderate pace.

*Perform these exercises with a slow return to starting position

I recommend stretching and foam rolling for 10-15 minutes once finished.