cbelt22 
"Lose 15 lbs of fat and gain lean muscle mass!"
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MONDAY:
ARMS-Shoulders, Tris, Bis
Cardio 45mins.
Shoulder Press 3x15
Lateral Raises 3x15
Front Raises 3x15
Upright Rows 3x15
Tricep Kickbacks 3x15
Tricep Pulldowns 3x15
Preacher Curls 3x15
Dumbbell Curls 3x15
TUESDAY:
CARDIO AND ABS
45mins. of Cardio (Treadmill or Elliptical)
Weighted Crunches
Hanging Leg Raises
WEDNESDAY:
BACK AND CHEST
Cardio 45mins.
Assisted Close Grip and Wide Grip Pull-Ups 3x15
Lat Pull Down 3x15
Seated Row 3x15
High Hammer Row 3x15
Deadlifts 3x15
Back Extension 3x15
Incline Dumbbell Press 3x15
Hammer Strength Press 3x15
Incline Flye 3x15
THURSDAY:
OFF
FRIDAY:
LEGS
Cardio 30mins. sprint intervals or 30mins. stairmaster
Squats 3x15-20
Lunges 3x15-20
Single Leg Press 3x15-20
Leg Extension 3x15-20
Hamstring Curl 3x15-20
Calf Raises 3x15-20
SATURDAY:
CARDIO and ABS (Same as Tuesday)
SUNDAY:
OFF or do something oustside (walk, play tennis, rollerblade, etc.) |
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