Monday's Workout

Chest and Biceps
1)Run for 12 minutes. Push it!
2)DB bench press superset with pull ups
Press: 4x6
Pull ups: 4xfailure
3)DB Incline Press super set with Straight bar curls
Press: 3x6
Curls: 3x10
4)DB Flys super set with preacher curls
Flys: 3x10
Curls: 3x10
5)Abs
On decline bench
A)Full sit ups with med ball
15 reps
B)Russian twist with med ball
15 reps
C)Toe Touches
25 reps
3x

Wednesday's Workout

Legs!
1)Sprint on incline
15 seconds, rest 45 seconds
15x
2)On incline, side shouffle (stay low)
10 seconds, then face the other way for 10 seconds
5x each way
3)On incline, back peddle (stay low)
10 seconds, rest 30 seconds
5x
4)Abs
On Decline bench with medicine ball
10 sit ups
10 russian twists
25 toe touches
3x

Monday's Workout

Chest and Biceps
1)Sprint on treadmill for 20 seconds rest for 40 seconds.
15x
2)DB bench press superset with straight bar curl
4x6 bench press, 4x10 curls
3)DB incline press superset with preacher curls
3x6 incline press, 3x10 curls
4)Abs
V-ups -15x
Toe touches- 25x
Scissor kicks-30x
4x

Friday's Workout

Back and Triceps
1)Sprint on treadmill for 12min
2)Lat Pull Down super set with seated bent over row
4x8
3)DB Shoulder Press superset with DB lateral shoulder raise
3xfailure
4)Dips
4x failure
5)Abs
On Decline bench
20 situps
20 russian twists
10 stretches ( Stretch arm behind head, then crunch up halfway)
3 sets

Thursday's workout

Chest and Biceps
1)Stair climber for 20 min
2)DB bench press super set with pull ups
4x12 on the press, and 4x of 8 pull ups
3)DB incline super set with straight bar curl
4x12 on press and 4x10 on curls
4)Abs
Vups-25x
Russian twist-25x
Toe Touches-25x
4 sets!

Wednesday Workout

Leg Day!!
Stair Climber 20min. Make it a steep incline.
1)Squats
4x8
2)Leg Press
3x12
3)Calf Raises
3x50
4)Abs
1)On decline bench
a)2o sit ups
b)20 russian twists
c)30 toe touches
Repeat 4x!

Tuesday's Workout

Shoulder's and Triceps
1)12 minute run
2)Pull Ups super set with bent over row
4x12 plus two negatives on set 4
3)Db shoulder press superset with lateral raises
3xfailure
4)Skull crushers
3x10
5)Dips
2xfailure
6)Abs
Vups-20x
Scissor kicks-40x
Toe Touches-25
4x

Monday's Workout

Chest and Biceps
1)20 minutes of cardio (your choice)
2)12 sets of Pushups burn out!!! Super set with 4 sets of pullups, 4 sets of straight bar curl, 4 set of preacher curls
3)Abs
1)On Declind bench
a)25 sit ups
b)25 russian twists
c)25 stretches (Stretch arms behind head then do a crunch half way, then bring down slowly
3 sets
2)Leg raises (Hang from pull up bar and lift legs up)
2 sets of failure

Friday's Workout

Shoulders and Triceps
1)Run for 12 minutes on treadmill
2)Lat pull down super set with rows
3x12 (on last set superset with 2 extra sets)
3)Shrugs super set with dips
3x12 shrugs
3x failure on dips
4)Tricep push downs
3x12
5)Abs
Scissor kicks
Russian twists
Toe touches
Vups
3x

Thursday's workout

Chest and Biceps
1)25 minutes on stair climber
2)10 sets of push ups to failure on ever set super set with 4 sets of pull ups, 4 sets of straight bar curls, and two set of DB curls
3)Abs
1)Vups-20
Russian Twist-30
Toe Touches-30
Scissor kicks-50
3 sets!!

Wednesday Workout

LEGS!
1)RUN FOR 12 MINUTES
2)SQUATS
4X8
3)LEG PRESS
4X12
4)LEG EXTENSION SUPERSET WITH HAMSTRING CURLS
2X12
5)ABS
LAY ON DECLINE BENCH
20 SIT UPS
20 RUSSIAN TWISTS
30 TOE TOUCHES
4 SETS!!

Tuesday's Workout

Back and Triceps
1)12 minute run
2)Pull ups (palm down)superset with bent over row
3x10
3)DB shoulder press superset with lateral shoulder raise
2xfailure
4)High pull superset lat pull down
3x12
5)Abs
On medicine ball
Bring right knee to left elbow then alternate
15 each leg
Extends hands up and slowly stretch them down behind your head (slow stretch)
20 reps
4 sets each exercise

Monday's Workout

Chest and Biceps
1)20 minutes on treadmill on stair climber
2)Flat DB press superset with pullups
4x8
3)DB Incline superset with curls (curlbar)
2x10
4)Decline pushups (Put feet on a bench, with hands on the floor in pushup position), superset with DB Curls
2xfailure on pushups
2x10 curls
5)Abs
Vups-20
Scissor kicks-40
Hanging knee raises (hang from pull up bar and lift legs up to chest)-10
3 sets

Saturday's Workout

Do something fun for 1 hour outside. Basketball, go for a run, etc

Friday's Workout

Back/Triceps
1)Run on treadmill for 12 min. (fast as possible)
2)Lat Pull Downs super set with bent over row
3x12, with 2 drop sets on each on last set
3)DB shoulder press super set with lateral raises
3 sets of failure
4)Tricep skull crushers ( laying flat on bench, bring curl bar down toward head then press up for 10 reps, then go straight into a press for 20 reps)
5)Abs
a)On medicine ball bring right knee to left elbow alternating legs and arm for 15 reps each way.
Superset
b)reach hands back as far as possible and stretch back then crunch up for 20 reps
3 sets total

Thursday's workout

Chest and Biceps!
1)30 minutes on stairclimber. (should be drenched in sweat if you go hard enough)
2)Flat db bench
3x12
Superset with Pull ups
3x failure
3)Db Incline Press
3x12
Superset with straight bar curl
3x12
4)Abs
V-Ups 20reps
Russian twists 30 reps
Scissor kicks 50 reps
Toe Touches 30 reps
3 sets

Wednesday Workout

LEGS!
1)Sprint on treadmill with steep incline the last 20 seconds of each minute for 20
2)Bring speed down to slow pace but keep incline and side shuffle for 15 seconds then flip and face other direction and go for 15 more seconds ( stay low!)Rest for 30seconds. Repeat for 3 sets in each direction
3)Now make the pace even slower and backpedal (be careful, should almost be a slow walk, stay low!
20 seconds on 20 seconds off for 5 sets!
4) Squats 2x50 body weight
5)Abs
Both exercises on medicine ball
1) Take right elbow to left knee for 20 reps, the switch for 20 more
Super set with Exercise 2
2) Take arms straight back stretching out abs, then crunch forward. (Ball should roll back. 20 reps
3 sets total!

Back/Triceps

1)12 minutes on treadmill as fast as possible
2)Pull Ups (palm down)superset with taking a 45lb or 25lb plate and lift in up and down in front of your chest
3x12
3)DB shoulder Press superset with lateral raise
3xfailure
4)Dips
4xfailure (negatives on last one of each set)
5)Abs
V-ups (15x)
Scissor kicks (30x)
Toe touches (25x)
3 sets

Monday's Workout

Chest and Biceps
1)On treadmill sprint the last 20 seconds of every minute for 20 minutes
2)Pushups superset with Pullups
50 pushups then 10 Pullups
45 pushups then 8 Pullups
40 pushups then 6 Pullups
35 pushups then 4 Pullups with 2 negatives (in addition)
3)Decline Pushups with Curls (straight bar)
Place feet on a bench.
35 Pushups then 12 curls
30 pushups then 10 curls
25 pushups then 8 curls
4)Abs
Lay on Decline Bench
30 situps
20 russian twists
10 stretches ( stretch arms back, while keeping abs tight then crunch up)
20 toe touches
3 sets!