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!

Friday's Workout

Back/Triceps
1) Run at fast pace on treadmill for 12 minutes
2) Lat Pull Down. Superset with Bent over row
3 sets of 12. On third set do 2 drop sets after each exercise
3) DB Shoulder Press Superset with Shrugs
3x12. (shrugs should be heavy dumbbells)
4) Dips
4 sets to failure
5) Tricep push downs
4 sets to failure
6) Abs
Hanging leg lifts (3 sets to failure)
Next two exercises done on medicine ball
1) Lay back on ball with hips hanging just off the ball. Take left knee to right elbow. Repeat with opposite leg and elbow. 15 reps each leg
2) Take both arms and reach back stretching abs, then roll up keeping arms straight. (should be a tight crunch on way up and tight stretch on way down.
20 reps
Repeat both exercises for 2 sets total

Thursday Workout

Chest and Biceps
1)25 minutes on stair master. (fast pace, push yourself!)
2)Alternating DB bench press
Start with both arms extended and bring down right arm slowly then press up, then repeat with left arm. (arm not lifting should always be up)
Superset with pullups
4 sets. 8-12 reps each exercise
3)Flys superset with pushups
3x10 on flys and pushups to failure.
4)3 set biceps routine
1)Straight one arm curl, alternating arm. 10 reps. 2) Superset with incline biceps. Lay on incline bench. Arms extended out at 45 degree angle (elbow should be by rib cage, 10 reps. 3) hammer curl alternating arms (start with both arms to sides, curl up right arm, then back down slowly. Repeat with Right arm, do this while still on incline bench). Go to failure!!
That's 3 exercises which is one set. 3 sets total!!!

Wednesday Workout

Legs!
1)Put treadmill on steep incline. Sprint the last 20 seconds of every minute for 20 minutes.
2)Squats.
4x8
3)Leg Press
3x12
4)Leg Extension super set with leg curls
3x12
5)Abs
Lay on decline bench
30 full situps
30 russian twists
15 stretches. In decline position extend hands all the way back. Then do half situp with hands extended