Week 1: Home

Day 1: Chest & Triceps

1: Suspended Chest Press

2: Chest Fly
1: Decline Chest Press
2: Suspended Rotating Chest Press
1: Laying Tricep Extention
2: Single Arm Skull Crusher
1: Suspended Single Triceps Press
2: Triceps Kick Back

Burn:
60 Seconds: Wide Push-Ups
60 Seconds: Full Triceps Push-Ups

Core: (2 sets @ 1 minute/exercise)

 V-Sits
 Bicycle Crunches
 Leg Raises
 Russian Twists
 Plank

Day 2: Back & Biceps

1: Single Arm Regular Row

2: Pull Over
1: Reverse Fly
2: Wide Row
1: Hammer Curls
2: Wide Curls
1: Top Curls
2: Bottom Curls

Burn:
60 Seconds: Back Extensions
60 Seconds: Full Curls

Core: (3 sets @ 1 minute/exercise)

 Heel Taps
 Toe Taps
 Rocking Plank
Week 1: Home

Day 3: Shoulders

1: Suspended Shoulder Press

2: Front Raise
1: Shoulder Raise
2: Suspended Lateral Raise
1: Y Raise
2: 90 Shoulder Fly

Burn:
60 Seconds: Laying Shoulder Fly
60 Seconds: Swimmers

Core: (2 sets @ 1 minute/exercise)

 Full Sit-Ups
 Extended Oblique Leg Raises
 Ankle Crunches
 Bosu Ball Obliques
 Plank Shoulder Taps

Day 4: Legs

1: Front Loaded Squat

2: Reverse Alternating Lunge
1: Sumo/Goblet Squat
2: Alternating Side Lunge
1: Step-ups
2: Single Leg Bridges
1: Laying Hamstring Curls
2: Calf Raises

Burn:
60 Seconds: Lunge Pulses – Right Leg
60 Seconds: Lunge Pulses – Left Leg

Core: (3 sets @ 1 minute/exercise)

 Shot Guns
 Bicycle Crunch
 Flutter Kicks
Week 2: Gym

Day 1: Arms

1: Cable Curl
2: Kick Backs
1: Preacher Curl
2: Seated Tricep Extension
1: Hammer Curl
2: Triceps Press
1: E-Z Curl
2: Triceps Extensions

Burn:
60 Seconds: Triceps Push-ups
60 Seconds: Full Curls

Core: (2 sets @ 1 minute/exercise)

 V-Sits
 Flutter Kicks
 Bicycle & Toe Taps
 Russian Twists
 Plank

Day 2: Legs

1: Calf Press
2: Alternating Reverse Lunge
1: Leg Press
2: Leg Extensions
1: Hamstring Curls
2: Front Loaded Squat
1: Single Leg Dead Lift
2: Step-Ups

Burn:
60 Seconds: Jumping Lunges
60 Seconds: Squat hold

Core: (3 sets @ 1 minute/exercise)

 Side-to-Side Leg Raises
 Rocking Plank
 Upright Leg Pulses
Week 2: Gym

Day 3: Back & Shoulders

1: Reverse Fly
2: Seated Cable Row
1: Lat Pulldowns
2: Single Arm Row
1: Cable Lateral Raise
2: Incline Barbell Front Raise
1: Swimmers
2: Shoulder Press

Burn:
60 Seconds: Laying Back Pulses
60 Seconds: Laying Shoulder Fly’s

Core: (2 sets @ 1 minute/exercise)

 Opposite Ankle Touches
 Reaching Sit-Up
 Bosu Ball Reverse V-Sit
 Shot Guns
 Spider-Man Plank

Day 4: Chest

1: Hammer Strength Press

2: Chest Fly
1: Chest Press
2: Lower Cable Crossovers
1: Decline Chest Press
2: Pec Deck

Burn:
60 Seconds: Wide Push-Ups
60 Seconds: Half Fly’s

Core: (3 sets @ 1 minute/exercise)

 Heel Taps
 V-Sits
 Full Sit-Ups
Week 3: Home

Day 1: Triceps

1: Kick Backs
2: Suspended Triceps Press
1: Double Skull Crushers
2: Triceps Push-ups
1: Laying Tricep Extension
2: Single Arm Skull Crushers

Burn:
60 Seconds: Triceps Push-up Holds
60 Seconds: Triceps Extension Holds (Plank Version)

Core: (2 sets @ 1 minute/exercise)

 Reaching Sit-up
 Russian Twist
 Crunches
 Bicycle & Toe Tap Crunch
 Plank

Day 2: Legs

1: Side-Step Squat
2: Double Bridge
1: Alternating Reverse Lunge
2: Sumo/Goblet Squat
1: Single Leg Squat
2: Calf Raises
1: Single Leg Dead Lift
2: Front Loaded Squat

Burn:
60 Seconds: Squat Pulse
60 Seconds: Lunge Pulse (30 Seconds Each Side)

Core: (3 sets @ 1 minute/exercise)

 Shot Guns
 Flutter Kicks
 Extended Oblique Leg Raises
Week 3: Home

Day 3: Biceps

1: Top Curl
2: Hammer Curl
1: Bottom Curl
2: Full Curl
1: Wide Curl
2: Concentration Curls

Burn:
60 Seconds: Mid Curl Holds
60 Seconds: Low Weight, Full Curls

Core: (2 sets @ 1 minute/exercise)

 Regular Sit-ups
 Side Plank (30 Seconds Each Side)
 V-Sits
 Heel Taps
 Spider Man Planks

Day 4: Chest, Back, Shoulders

1: Chest Fly
2: Chest Press
3: Rotating Chest Press
1: Lateral Raise
2: Shoulder Press
3: Front Raise
1: Reverse Fly
2: Regular Rows
3: Pull Over

Burn:
60 Seconds: Wide Push-ups
60 Seconds: Swimmers
60 Seconds: Back Extensions

Core: (3 sets @ 1 minute/exercise)

 Bosu Ball Crunches
 Bosu Ball Obliques
 Bosu Ball Reverse V-sits
Week 4: Gym

Day 1: Legs

1: Dead Lift
2: Leg Press
1: Sumo/Goblet Squat
2: Hamstring Curls
1: Front Loaded Squat
2: Step-ups
1: Calf Press
2: Leg Extensions

Burn:
60 Seconds: Single Leg Plyo Lunges
60 Seconds: Squat Pulses

Core: (2 sets @ 1 minute/exercise)

 Full Sit-ups
 Oblique/Side Crunch
 Side-To-Side Leg Raises
 Bicycle Crunch
 Plank

Day 2: Back

1: Seated Cable Row

2: Reverse Fly
1: Wide Row
2: Shrugs
1: Lat Pulldowns
2: Single Arm Row

Burn:
60 Seconds: Back Extensions
60 Seconds: Laying Back Pulses

Core: (3 sets @ 1 minute/exercise)

 Flutter Kicks
 Heel Taps
 Leg Raises
Week 4: Gym

Day 3: Chest

1: Decline Chest Press

2: Chest Fly
1: Hammer Strength Press
2: Lower Cable Crossovers
1: Pec Deck
2: Bench Press

Burn:
60 Seconds: Wide Push-Ups
60 Seconds: Dumbell Press

Core: (2 sets @ 1 minute/exercise)

 Crunches
 Russian Twists
 Extended Oblique Leg Raise
 Bicycle & Toe Taps
 Plank

Day 4: Biceps, Triceps and Shoulders

1: Wide Preacher Curls

2: Cable Curls
3: Curl Hold on one arm, Full Curl with the other
1: Triceps Press
2: Triceps Extension
3: Laying Dumbbell Skull Crushers
1: Cable Lateral Raise
2: Shoulder Press
3: Incline Barbell Front Raise

Burn:
60 Seconds: Full Curls
60 Seconds: Triceps Push-ups
60 Seconds: Swimmers

Core: (3 sets @ 1 minute/exercise)

 Opposite Ankle Taps
 Flutter Kicks
 Heel Taps