elitefit101 
"Si vis pacem, para bellum."
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Monday: 30 min. HIT cardio
Incline Press 15/10/8/6
Flat Press " "
Flys 20/15/10
BB curls 20/15/10/6
Incline Curls 15/10/8/6
Push-up/Hammer superset
Tuesday: 40 min. cardio
Pull-ups
Push-ups
Sit-ups
Calves
Wednesday: 30 min. HIT cardio
Pulldowns 20/15/10/8/6
Rows 12/10/8/6
Shrugs 15/15/10/10
Dips max x 3
Skull Crushers 12/12/12
Pushdowns 15/10/8
Thursday: 40 min. Cardio
Shoulder Press
Lat. raises
Front raises
Sit-ups
push-ups
Friday: 30 min. HIT cardio
Squat
Leg Press
Leg ext.
Leg curl
Calves
walking lunges
Sat or sun. Cardio
pull-ups
push-ups
sit-ups
dips |
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