DAY >>> SUN MON

CARDIO >>> CLASS STEP RUN

WEIGHT >>> ARM CHEST

WORKOUT WORKOUT
PROGRAM A PROGRAM A
EZ - BAR CURL BARBELL FLAT BENCH PRESS

DUMBELL ALTERNATE BICEP CURL INCLINE DUMBELL CHEST PRESS

INCLINE REVERSE BICEP CURL CHEST DIP

FST-7 MACHINE BICEP CURL CABLE FLYED

FST-7 VERTICAL CHEST PRESS

PROGRAM B
BARBELL BICEP CURL (STANDIND OFF) PROGRAM B
CONCENTRATION CURL INCLINE BARBELL CHEST PRESS

PRESHURE BARBELL BICEP CURL DUMBELL FLAT BENCH PRESS

FST-7 MACHINE BICEP CURL DECLINE BARBELL CHEST PRESS

MACHINE FLYED

PROGRAM C FST-7 VERTICAL CHEST PRESS

MACHINE BICEP CURL

MACHINE ALTERNATE BICEP CURL

PROGRAM C
MACHINE PRESHURE BICEP CURL MACHINE CHEST PRESS

FST-7 CABLE BICEP CURL MACHINE INCLINE CHEST PRESS

 DECLINE DUMBELL CHEST PRESS

PROGRAM A DUMBELL FLYED

LYING EZ-BAR TRICEP EXTENSION FST-7 VERTICAL CHEST PRESS

SEATED DUMBELL OVERHEAD TRICEP

EXTENSION

CABLE TRICEP ROPE PRESS DOWN

(FST-7) MACHINE TRICEP EXTENSION

PROGRAM B
TRICEP PUSH UP

SEATED DUMBELL OVERHEAD

ALTERNATE TRICEP EXTENSION

CABLE TRICEP BARBELL PRESS DOWN

DUMBELL TRICEP KICK BACK

PROGRAM C
LYING DUMBELL TRICEP EXTENSION

LYING BARBELL TRICEP PRESS

TRICEP DIP

CABLE TRICEP KICK BACK

 TUE WED THUR
RUN RUN RUN
REST SHOULDER LEG

WORKOUT WORKOUT WORKOUT

PROGRAM A
DUMBELL SHOULDER PRESS

SMITH MILITARY PRESS

DUMBELL SIDE RAISE

MACHINE REVERSE FLYED

PROGRAM B
MACHINE SHOULDER PRESS

DUMBELL FRONT RAISE

EZ-BAR SHOULDER UPRIGHT

DUMBELL REVERSE FLYED

PROGRAM C
DUMBELL SHOULDER PRESS

CABLE FRONT RAISE

CABLE SIDE RAISE

MACHINE REVERSE SHOULDER PRESS

 FRI SAT
CLASS AEROBIC REST
BACK REST

WORKOUT WORKOUT
PROGRAM A
CHIN UP

CABLE ROW

DUMBELL SINGLE ARM ROW

MACHINE HAMMER STRENGHT

BARBELL DEAD LIFT

PROGRAM B
CABLE LAT PULL DOWN

T-BAR ROW

BARBELL ROW (UNDER HAND & CLOSE GRIP)

BARBELL ROW (WIDE GRIP)

DUMBELL DEAD LIFT

PROGRAM C
MACHINE LAT PULL DOWN

DUMBELL ROW
 CABLE STRAIGHT ARM PULL DOWN

T-BAR ROW (WIDE GRIP)

CABLE DEAD LIFT,MACHINE LOWWER BACK