FREE WORKOUT PLAN

MONDAY 
Back & Biceps

Lat Pulldown - 4 x 12 reps

Single Arm dumbbell row - 4 x 12 reps

Cable Pullovers - 4 x 15 reps

EZ Bar bicep curls - 3 x 12 reps

Seated single arm dumbbell curls - 4 x 12 reps

Cable rope curls - 4 x 20 reps

45 minutes LISS (low intensity steady state) stair climber

TUESDAY

Chest & Triceps

Flat bench barbell press - 3 x 12 reps

Incline bench dumbbell press - 3 x 12 reps

Pec Deck flies - 4 x 20 reps

Over-head seated Tricep dumbbell extensions 4 x 12 reps

Cable rope pulldowns 4 x 12 reps

Single arm dumbbell tricep kickbacks 4 z 15 reps

  

WEDNESDAY

Shoulders & Calves

Seated dumbbell shoulder press - 3 x 12 reps

Standing dumbbell lateral raises 4 x 12 reps

Reverse Pec Deck machine 4 x 15 reps

Standing weighted calf machine  4 x 20 reps

Standing calf raises with dumbbells in hand 3 x 15 reps

35 minutes LISS (low intensity steady state) treadmill

THURSDAY

Legs (Quads/ Hamstrings)

Conventional back squats 4 x 12 reps

Leg press - 4 x 15 reps

Walking dumbbell lunges 4 x 20 reps

Stiff leg deadlifts 3 x 10 reps

Lying down hamstring curl 4 x 12 reps

Seated hamstring machine 4 x 15 reps

FRIDAY

Abs & Calves

Cable rope crunches 3 x 12 reps

Hanging bodyweight knee raises 3 x 12 reps

Decline leg raises off bench 4 x 15 reps

Bodyweight lying ab crunches 4 x 20 reps

Seated calf machine 4 x 15 reps

Calf press on leg press machine 4 x 20 reps

25 minutes HIIT (high intensity interval training) spin bike. 30 seconds on 60
seconds off.