Shosh328 
"lose 20 pounds by end of August"
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Monday: Shoulders/Legs
5 minutes cardio (warm up)
parallel squats 5x5
leg press 3x8
seated calf raises 3x12-15
seated db shoulder press 3x8
db side lateral raises 3x8
db front lateral raises 3x8
bent over db lateral raises 3x8
db shoulder shrugs 3x10
Wednesday: Back/Biceps
5 minutes cardio (warm up)
bent over rows 5x5
wide grip pull ups 3x8
dead lifts 5x5
hyper extension 3x8
db hammer curls 3x8
bb preacher curls 3x8
db bicep curls 3x8
Thursday: Abs/Obliques
5 minutes cardio (warm up)
incline sit ups 3x12
crunches 3x25
side crunches 3x25
leg raises 3x10
Friday: Chest/Triceps
5 minutes cardio (warm up)
flat bb bench press 5x5
flat db bench press 3x8
incline db bench press 3x8
cable chest flys 3x8
skull crushers 3x8
tricep push downs (rope) 3x10
tricep push downs (machine) 3x10
30 minutes cardio everyday tuesday-saturday |
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