Day 1 Day 2 Day 3 D ay 4 Day 5 D ay 6 D ay 7

Chest, !ac", Chest, Shoulder !ac",

Shoulders,
 Triceps,
 Triceps,  Traps,
 Traps,  Triceps,
 Triceps, s, Legs,  Traps,
 Traps, #est
Legs, Cales
Abs !iceps Abs Cales !iceps

$%$#C&S$ ' Chest, Triceps, Abs

 Step'up (ith )*ee #aise+ 2'3 i*utes o- cardio (ar'up
!arbell !e*ch .ress ' /ediu 0rip+ 1'2 (ar'up sets, 4 sets o- '11 reps, 1
i*ute o- cardio acceleratio*, optio* !e*ch Step'ps
&*cli*e Dubbell .ress+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*,
optio* Dubbell Clea*
Decli*e Sith .ress+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio*
#u**i*g i* place
Dips+ 4 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* )ettlebell
S(i*g
Close'0rip !arbell !e*ch .ress+ 4 sets o- '11 reps, 1 i*ute o- cardio
acceleratio*, optio* Sith .o(er Clea*
Cable Cru*ch+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* !e*ch
Step'ps
Sith /achi*e ip Thrust+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*,
optio* uic" Step'ps

$%$#C&S$ ' Shoulders, Legs, Cales

 Step'up (ith )*ee #aise+ 2'3 i*utes o- cardio (ar'up
!arbell Shoulder .ress+ 1'2 (ar'up sets, 4 sets o- '11 reps, 1 i*ute o- cardio
acceleratio*, optio* !e*ch Step'ps
Sta*di*g Alter*ati*g Dubbell .ress+ 3 sets o- '11 reps, 1 i*ute o- cardio
acceleratio*, optio* )ettlebell S(i*g
Sith /achi*e *e'Ar pright #o(+ #o(+ 3 sets o- '11 reps, 1 i*ute o- cardio
acceleratio*, optio* Spri*ts
!arbell Suat+ 4 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio*
!attli*g #opes
!arbell Deadli-t+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* /ed
!all Sla
al"i*g Lu*ge+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio*
/ou*tai* Cliber
Sta*di*g Cal- #aises+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio*
Lateral !ou*d
Seated Cal- #aise+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio*
S"ippi*g 8i* place9

$%$#C&S$ ' !ac", Traps, !iceps

 S"ippi*g 8i* place9+ 2'3 i*utes o- cardio (ar'up
(ar'up
!e*t er !arbell #o(+ 1'2 (ar'up sets, 4 sets o- '11 reps, 1 i*ute o- 
cardio acceleratio*, optio* S"ippi*g 8i* place9
!e*t er Dubbell #o(+ 3 sets o- '11 reps, 1 i*ute o- cardio
acceleratio*, optio* 0oblet Suat
Seated Cable #o(s+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*,
optio* !o: ;up
 !arbell Shrug+ 4 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio*
Dubbell Step ps
!arbell Curl+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio*
)ettlebell S(i*gs
!arbell or $<'!ar .reacher Curl+ 3 sets o- '11 reps, 1 i*ute o- cardio
acceleratio*, optio* /ed !all Sla
#eerse !arbell Curl+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*,
optio* Dubbell Lu*ge
Seated .al'p !arbell rist Curl+ 3 sets o- '11 reps, 1 i*ute o- cardio
acceleratio*, optio* !attli*g #opes