Gym Routine SS15:

Day 1 Chest:

Flat Dumbbell Bench 3x5

Decline Barbell Bench 3x8
Incline Dumbbell Flys 3x5
HIIT = Exercise Bike
Press-ups 3 sets, 10s rests

Day 2 Back:

Dumbbell Row 3x5

Lat Pull Down Machine 3x8
Back Extensions 3x10
Kettlebell Alternating Renegade Row
Kettlebell Bicep Curl
Plank 3 sets, 10s rest

Day 3 Legs:

Squats 5x5
Front Squats 3x10
Standing Smith Calf Raises 3x12
HIIT = Kettlebell One Arm Swings & Two Arm Cleans
Yoga = Wide-Angle Seated Forward Bend & Childs Pose

Day 4 Accessory:

Close-grip EZ Bicep Curl 3x10

Bicep Isolations 3x8
Ab Crunch Machine 3x15
Tricep Skull Crushers 3x10
Tricep Isolations 3x8
Forearm Barbell Curl 3x5

Day 5 Shoulders:

Push Press 3x6

Face Pull 3x10
Smith Machine Shrug 3x8
HIIT = Rowing
HIIT Routine:
Week 1-2 (1:4): 15s high, 60s low, 11x, +15s high and T=14 mins
Weeks 3-4 (1:2): 30s high, 60s low, 11x, +30s high and T=17 mins
Weeks 5-6 (1:1): 30s high, 30s low, 12x, +30s high and T=18.5 mins
Weeks 7-8 (2:1): 30s high, 30s low, 26x, +30s high and T=20 mins