MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

Chest / Tri's

Back & Bi's

Legs & Calves

Shoulders / Abs

no free weights

rest day

no free weights

Wide Pushup 3 sets of 12 reps nil weight Dumbbell Bench Press 3 sets of 12 reps 5kg each side Flat Bench Dumbbell Flyes 3 sets of 12 reps 2.5kg each side Narrow Pushup 3 sets of 12 reps nil weight Overhead Tricep Dumbbell ext. 3 sets of 12 reps 5kg Standing bent over two arm db tri ext's 3 sets of 12 reps 2.5kg each side 10 mins cardio H. Intensity

Bent over two DB row palms in 3 sets of 12 reps 2.5kg each side Incline Bench Pull 3 sets of 12 reps 2.5kg each side Barbell Deadlift 3 sets of 12 reps 5kg each side of bar Widegrip Standing Barbell Curl 3 sets of 12 reps 5kg each side of bar DB Bicep curl 3 sets of 12 reps 2.5kg each side Incline DB Curl 3 sets of 12 reps 2.5kg each side 10 mins cardio H. Intensity

Squats 3 sets of 12 reps 5kg Weighted Sissy Squat 3 sets of 12 reps 2.5kg Lunges 3 x 10 each leg nil weight Dumbbell Pull Through 3 x 20 2.5kg Calf Raises 3 sets of 12 reps nil weight

Standing palms in DB press 3 x 12 reps 2.5kg each side DB Lateral Raise 3 x 12 reps 2.5kg each side Front Weighted Raise 3 x 12 reps 2.5kg each side Exercise Ball Crunch 3 x 12 reps nil weight Lower Leg Raises 3 x 12 reps nil weight Seated Flat Bench Leg Pull In 3 x 12 reps nil weight 20 - 40 mins cardio H. Intensity rest day

TAKE PROGRESS PHOTO

20 - 40 mins cardio H. Intensity

10 mins cardio H. Intensity

10 mins cardio H. Intensity