Weight Training Workout #1 (Monday)
CHEST: 12 reps
Incline Barbell Press
Push Ups
Cable Cross Overs
TRICEPS: 12 reps
French Press (skull crushers)
Tricep Dips
Tricep Press with Rope
Weight Training Workout # 2 (Tuesday):
GLUTES/HAMSTRINGS: 15 reps
Free Bar Stationary Lunges
Lying Hamstring Curls
Single Leg Straight Legged Dead Lift
Leg Press (with your feet high on the platform)
Step Ups with a 30lb bar on your shoulders
ABS: 15 reps
Rope Crunches on Cables
Weighted Ab Machine
Crunches on Stability Ball with a 10lb plate behind your head
TRICEPS: 12 reps
French Press (skull crushers)
Tricep Dips
Tricep Press with Rope
Weight Training Workout #3 (Wednesday):
BACK: 12 reps
Reverse Grip Lat Pull Downs
Straight Arm Lat Pull Down
Hammer Strength High Rows
Reverse Grip Bent Over Rows
Low Back Extensions w/out weig
BICEPS: 12 reps
EZ Bar Curls
Hammer Curls
Seated Dumbbell Curls
Weight Training Workout #4 (Thurday):
SHOULDERS: 12 reps
Smith Machine Shoulder Press (behind your neck)
Cable Side Lateral Raises
Rear Delt Exercise on the Cable Fly Machine
Front Raise with Dumbbells
ABS: 15 reps
Leg Raises on Roman Chair
Decline Bench Crunches
Exercise Ball Pass (lay on your back with your arms overhead holding an exercise ball with your feet out straight, bring your feet straight up and transfer the ball to between your feet, lower your feet back down to the ground holding the ball and return your arms to above your head…and, REPEAT)
Weight Training Workout #5 (Friday):
QUADS/CALVES: 15 reps
Wide Stance Dumbbell Squats
Leg Press (feet low on the platform)
Smith Machine Squats (feet shoulder distance apart)
Single Leg Extensions
Calf Raises on Leg Press
Seated Calf Raises
ABS: 15 reps
Abs Crunches on Exercise Ball with a 10lb plate behind your head
Reverse Crunches (hips lifting off the ground)
Medicine Ball Twists
Weight Training Workout #1 (Monday)
CHEST: 12 reps
Incline Barbell Press
Push Ups
Cable Cross Overs
TRICEPS: 12 reps
French Press (skull crushers)
Tricep Dips
Tricep Press with Rope
