Day 1(AM)Chest/Abs Incline dumbbell press Flat Dumbbell press Incline Flys Pec Deck Rope Crunch hanging

Knee Raise Bike Day 1(PM)Triceps Skull Crusher Rope Extensions Straight Bar pushdowns Run intervals Day 2(AM)Back Wide Grip Chins Wide Grip Rows Narrow Grip Pulldown Hyper Extension Abs Workout R Run 20 mins avg speed 6 Day 2(PM)Biceps Concentration Curls EZ Bar Curls Swim/Bike/Run Day 3(AM)Legs Squats Leg extension Leg Curl Stiff leg deadlifts Seated calf raise 2 ab workouts Day 3(PM)Shoulders Dumbbell Shoulder press Cable lateral Raise Reverse cable Fly Smith machine shrugs Run 30 mins avg 5.5 Day4 REST

sets,reps 4,12 3,12 3,12 3,12 4,20 4,20 20 mins 4,12 3,12 3,12 10min sets,reps 4,12 3,12 4,12 3,12

(1st)speed 4 , incline 10 (2nd) Speed 7.5 incline 0 1 2 3 4

Day 5(AM)Chest , Abs Incline dumbbell press Flat Dumbbell press Flat Flys Cable Crossover Weighted Incline Crunches Hip Thrusts Run 20 mins avg 5.5 Day5(PM)Triceps Reverse Grip Pushdown Dumbbell kickbacks Dumbbell Extension Bike or Run 30 mins Day 6 (AM) Back Wide Grip Pulldowns Bent Over Dumbbell Rows Good Mornings One Arm Dumbbell Row Abs Workout R Day 6 (PM) Biceps Preacher curl Dumbbell Curl 2 abs workout Run / bike 30 mins avg 6 Day 7 (AM) Legs Leg Press Lunges Leg Curls Straight Led Deadlifts Standing Calf Raises Bike 20 mins Day 7(PM) Shoulders Smith Machine Press Dumbbell Lateral Raises Dumbbell Rear delt flys Upright Rows Weighted incline Crunches Hip thrusts

sets,reps 4,12 3,12 3,12 3,12 4,20 4,20

4,12 3,12 3,12 sets,reps 4,12 3,12 3,12 3,12 1 2 3 4

4,12 3,12 sets,reps 4,12 3,12 4,12 3,12 3,12 1 2 3 4

4,12 3,12

sets,reps 4,12 3,12 4,12 3,12 3,12

4,12 3,12 3,12 4,12

4,12 3,12 3,12 3,12 4,20 4,20