Day 1

CHEST/BACK/SHOULDERS/TRAPS
Workout Sets Reps
Chest Bench Press 4 10
Triset Back Barbell Bent-Over-row 4 10
Chest Dumbell Fly 4 10
Back Upper Back Machine 4 10
Triset Shoulder Dumbell Shoulder Press 4 10
Back Lower Back Machine 4 10
Shoulder Cable Lateral Raise 4 10
Triset Chest High Cable Crossover 4 10
Shoulder (low position) rear shoulder 4 10
Traps Dumbell shrug 4 10
Superset
Traps Straight Arm Dip 4 10
Day 2
SPINNING + ABS CIRCUIT
Workout Sets Reps
Class Cardio Spinning 1h
Toes to Bar 4 10
Circuit Abs Medicine Ball Plank with contracti 4 1 min
Decline Bench crunch + toes to air 4 10 each
Day 3
LEGS/BICEPS/TRICEPS
Workout Sets Reps
Deadlift 4 10
Superset Legs
Squats 4 10
Leg Curl 4 10
Superset Legs
Leg extension 4 10
Triceps Bench Dip 4 Failure
Superset
Biceps Barbell curl 4 10
Triceps Overhead triceps Cable Extension 4 10
Superset
Biceps Cable Overhead Curl 4 10
Set Cardio 20 minutes cardio with 30s sprints

Day 4
CHEST/BACK/SHOULDERS/TRAPS
Workout Sets Reps
Chest Push-up with Dumbells 4 10
Superset
Back Renegade Row 4 10
Back Lat pulldown 4 10
Superset
Shoulder Shoulder press 4 10
Chest Incline Dumbell Press 4 10
Superset
Shoulder Rear delt raise 4 10
Back Seated row 4 10
Superset
Chest Dumbell Pullover 4 10
Shoulder Lateral raise 4 10
Superset
Shoulder Front raise 4 10
Day 5
SPINNING + ABS CIRCUIT
Workout Sets Reps
Class Cardio Spinning 1h
Ab Bikes 20 each
Weight Sit up 30
Circuit Abs 4
Mountain Climbers 30 each
Raise Legs 20 each
Day 6
LEGS/BICEPS/TRICEPS
Workout Sets Reps
Weighted Step Up 15
Weigthed Lunge 15 each
Circuit 1 Legs 3
Skipping 50
Wall Ball 15
Box Jump 15
Dumbell Squat and Press 15
Circuit 2 Legs 3
Broad Jump 15
Sumo Squat 15
Biceps Hammer curl 4 10
Superset
Triceps Bench overhead triceps Pressdown 4 10
Triceps Overhead triceps extension 4 10
Superset
Biceps Incline biceps curl 4 10