Daily Alternating Workout Routine

Day 1: Monday:  Arms + Abs + Cardio

Cardio: 1-4 miles Elliptical and/or Row Machine

*Dumbbell 1 arm curl (each arm) 2 sets tot of 10+ reps each

Preacher Curl 3 sets of 12+ reps each

Arm Extension 3-4 sets of 12+ reps each

Hammer Curls 2 sets (each arm) of 10+ reps each

1 arm behind 2 sets (each arm) of 10 reps each

*Torso Rotation 3 sets of 12 each (typically, sometime more)

Ab Push Out 4 sets of 15 reps each

Dumbbell Side Bends 3-4 sets of 20+ reps each

Ab Cable Pulldown Crunch 3 sets (or more) each side (front, left side oblique, right side oblique) of 20-25 reps each

Hip/Knee Raises 4 sets (2 front, 1 left oblique, 1 right oblique) of 12+ reps each

*Calf Raise Machine 4 sets of 25 reps each

*Oblique Situps 3-4 sets of 30 reps each (side)

Situps 3-4 sets of 30 reps each

Pushups 2-3 sets of 10+ reps each

“Girl” Pushups 2-3 sets of 15 reps each

*Final Stretches

Flutter Kicks 2 sets of 15+ reps each

Glute Kickbacks 2 sets of 15+ reps each

Day 2: Tuesday: Legs I + Cardio

Cardio: 1-2 miles Elliptical and/or Row Machine

*Smith machine/Kettlebell squats 4 sets of 15 reps each

Hack Squats 4 sets of 12+ reps each

Dumbbell Lunges 4 sets of 10+ reps each

Leg Press 4 sets of 15-20 reps each

Leg Extensions 3-4 sets of 12-15 reps each

Calf Raise Machine 4 sets of 25 reps each

Oblique Situps 3-4 sets of 30 reps each (side)

Situps 3-4 sets of 30 reps each

Pushups 2-3 sets of 10+ reps each

“Girl” Pushups 2-3 sets of 15 reps each

*Final Stretches

Flutter Kicks 2 sets of 15+ reps each

Glute Kickbacks 2 sets of 15+ reps each

Day 3: Wednesday: Back/Shoulders + Abs + Cardio

Cardio: 1-4 miles Elliptical and/or Row Machine

Overhead (Military) Press 4 sets of 15+ reps each

Lat Pull Down (front) 2 sets of 15 reps each

Lat Pull Down (back) 2 sets of 15 reps each

Seated Cable Rows 3-4 sets of 15 reps each

Row/Rear Dealts 3-4 sets of 15 reps each

Back Extensions 4 sets of 15-20 reps each

Dumbbell Shoulder Raise 2-3 sets of 10+ reps each

Dumbbell Shoulder Press 2-3 sets of 10+ reps each

Alternating Deltoid Raise (2 steps) 2 sets of 10 reps each

Barbell Bent Over Rows 4 sets of 20 reps each

Dumbbell Shoulder Shrug 2-4 sets of 10-12 reps each

*Torso Rotation 3 sets of 12 each (typically, sometime more)

Ab Push Out 4 sets of 15 reps each

Dumbbell Side Bends 3-4 sets of 20+ reps each

Ab Cable Pulldown Crunch 3 sets (or more) each side (front, left side oblique, right side oblique) of 20-25 reps each

Hip/Knee Raises 4 sets (2 front, 1 left oblique, 1 right oblique) of 12+ reps each

*Calf Raise Machine 4 sets of 25 reps each

*Oblique Situps 3-4 sets of 30 reps each (side)

Situps 3-4 sets of 30 reps each

Pushups 2-3 sets of 10+ reps each

“Girl” Pushups 2-3 sets of 15 reps each

*Final Stretches

Flutter Kicks 2 sets of 15+ reps each

Glute Kickbacks 2 sets of 15+ reps each

Day 4: Thursday: Legs II + Cardio

Cardio: 1-2 miles Elliptical and/or Row Machine

*Leg Curl Seated 3-4 sets 10+ reps each

Leg Curl Lying 2-3 sets 10+ reps each

Glute Kickback Machine 3 sets (each leg) 10-15 reps each

Smith Machine Stiffed-Legged Deadlift

Dumbbell Standing Calf Raises 4 sets 15-20 reps each

Calf Raise Machine 4 sets of 25 reps each

*Oblique Situps 3-4 sets of 30 reps each (side)

Situps 3-4 sets of 30 reps each

Pushups 2-3 sets of 10+ reps each

“Girl” Pushups 2-3 sets of 15 reps each

*Final Stretches

Flutter Kicks 2 sets of 15+ reps each

Glute Kickbacks 2 sets of 15+ reps each

Day 5: Friday:  Abs + Cardio

Cardio: 1-4 miles Elliptical and/or Row Machine

*Torso Rotation 3 sets of 12 each (typically, sometime more)

Ab Push Out 4 sets of 15 reps each

Dumbbell Side Bends 3-4 sets of 20+ reps each

Ab Cable Pulldown Crunch 3 sets (or more) each side (front, left side oblique, right side oblique) of 20-25 reps each

Hip/Knee Raises 4 sets (2 front, 1 left oblique, 1 right oblique) of 12+ reps each

*Calf Raise Machine 4 sets of 25 reps each

*Oblique Situps 3-4 sets of 30 reps each (side)

Situps 3-4 sets of 30 reps each

Pushups 2-3 sets of 10+ reps each

“Girl” Pushups 2-3 sets of 15 reps each

*Final Stretches

Flutter Kicks 2 sets of 15+ reps each

Glute Kickbacks 2 sets of 15+ reps each