inashia 
"do a complete turnaround. lose fat, build muscle and have better self esteem."
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MONDAY & THRUSDAY
LEGS
SQUATS W/ BARBELL 25LBS
THIGH FLEXIONS W/ 20LBS
THIGH RAISES W/ 20LBS
ADDUCTORS W/ BALL
HAMSTRINGS W/ WEIGHT
STANDING BARBELL CALF RAISES
BACK
UPRIGHT ROW 20LBS
BENT OVER BARBELL ROW
SHOULDER
PUSH-UPS
ABS
BALL PULL IN
TORSO TWIST W/ 10LB BALL
BALL PUSH OUTS
CRUNCHES
LONG LEVEL WEIGHTED CRUNCHES ON BALL
REVERSE CRUNCHES
LEG LIFTS
WEIGHTED OBLIQUES
OBLIQUES ON BALL
WEDNESDAY
REST (YOGA OR THROW THE BIKE ON THE TRAINER)
TUESDAY & FRIDAY
CHEST
BENCH PRESS 20-25LBS
INCLINE BENCH PRESS 20-25LBS
PECFLYS 15LBS
PUSH-UPS
ARMS
TRI'S
BENCH DIPS
OVERHEAD TRI EX
TRI KICKBACKS
BI'S
CURLS
HAMMER CURLS
BARBELL CURL
HIPS
FOWARD LUNGES W/ BAR
BENCH STEPS
STANDING HIP ABDUCTIONS W/ WEIGHTED BAR
ABS
BALL PULL IN
TORSO TWIST W/ 10LB BALL
BALL PUSH OUTS
CRUNCHES
LONG LEVEL WEIGHTED CRUNCHES ON BALL
REVERSE CRUNCHES
LEG LIFTS
WEIGHTED OBLIQUES
OBLIQUES ON BALL |
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