
| Warm up | |
| 20 Mins | Cardio - Upright Bike |
| Workout | ||||
| Area | Exercise | Sets | Reps | Rest |
| Day 1 | ||||
| Chest | Bench Press | 6 | 12-6 | 90 sec |
| Dumbell Flye | ||||
| Biceps | Barbell Curls | 6 | 12-6 | 90 sec |
| Seated Dumbell Curls | ||||
| Abs | Rope Crunches | 6 | 12-6 | 90 sec |
| Floor Crunches with weights | ||||
| Day 2 | ||||
| Quads | Barbell Squats | 6 | 12-6 | 90 sec |
| Leg Press | ||||
| Hamstrings | Deadlifts | 6 | 12-6 | 90 sec |
| Lying Leg Curls | ||||
| Calves | Standing Calf Raises | 6 | 12-6 | 90 sec |
| Seated Calf Raises | ||||
| Day 3 | ||||
| Back | Seated Cable Pulldowns | 6 | 12-6 | 90 sec |
| Low Pulley Row | ||||
| Shoulders | Seated Dubmbell Press | 6 | 12-6 | 90 sec |
| Standing D/b Lateral Raises | ||||
| Triceps | Lying EZ Bar Extensions | 6 | 12-6 | 90 sec |
| Cable Pressdowns | ||||
| Special Instructions | ||||
| Start your 1st set with 12 reps, then progressively add weight while dropping reps. Do 6 sets per exercise. |
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