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Exercise |
Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
ABDOMINALS |
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SITUPS, FULL (uppers, add weight for added difficulty) |
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REPS |
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REVERSE CRUNCH (lower, add ankle weights for added difficulty) |
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REPS |
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CROSSOVER CRUNCH, Knee Crossed (obliques, add weight for added difficulty) |
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SETS |
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REPS |
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ARMS |
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BICEP CURL, DUMBBELLS (biceps) |
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REPS |
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HAMMER CURL, DUMBBELLS (biceps & forearms) |
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SETS |
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REPS |
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TRICEP KICKBACK, DUMBBELLS (triceps) |
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SETS |
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REPS |
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SHOULDERS |
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SHOULDER PRESS, DUMBBELLS |
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SETS |
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REPS |
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SHOULDER FLYE, DUMBBELLS |
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SETS |
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REPS |
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LEGS |
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SQUATS, DUMBBELLS |
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SETS |
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REPS |
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TOE LIFTS, DUMBBELLS |
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SETS |
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REPS |
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LUNGE & SQUAT, DUMBBELLS |
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SETS |
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REPS |
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CHEST |
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FLAT CHEST PRESS, DUMBBELLS |
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REPS |
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FLAT CHEST FLYE, DUMBBELLS |
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SETS |
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REPS |
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BACK |
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ONE ARM ROW, DUMBBELLS |
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SETS |
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REPS |
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STANDING BENT-OVER FLYES, DUMBBELLS |
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SETS |
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REPS |
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STANDING SHRUG, DUMBBELLS |
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SETS |
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REPS |
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COMBINATIONS |
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FLAT PUSHUPS (Biceps, triceps, chest) |
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SETS |
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REPS |
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DECLINE (feet elevated on a step or bench) PUSHUPS (Biceps, triceps, chest) |
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SETS |
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REPS |
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IRON CROSS, DUMBBELLS (Biceps, shoulders, legs) |
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SETS |
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REPS |
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