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!