lmlage 
"Tired of being fat, ready to shred some fat!"
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o Sunday: 45 minutes of cardio
· Core training
o Flutter kicks 3 x 30
o One legged plank 3 x 60
o Captain’s chair 3 x 30
o Oblique 45 lb weight lift 3 x 8 x 45
o Full reverse crunch 3 x 16
Monday: Lift (legs, glutes, back)
· Squats 3 x 15
· Deadlifts 3 x 15
· Hyperextensions (weighted) 3 x 15
· Lat Pulldown 3 x 15
· Seated row 3 x 15
· One arm lat pulldown 3 x 15
· One arm seated row 3 x 15
· Butt lift
· Seated row press 3 x 15
· Lying hip extension with cable
Tuesday: 30 minutes of circuit training
* Core training
o Weighted decline sit ups 12 x 3
o Reverse crunches 5 x 20
o Bicycle 3 x 20
o Long arm crunch 3 x 16
o Lying leg lifts 3 x 20
Wednesday: Lift (Triceps, chest, biceps, forearms)
· Whatever is on Logan’s workout routine
Thursday: OFF
Friday: HIIT (15 minutes, each week increase by additional 2 minutes)
· Core training
o Captain’s chair 3 x 30
o Flutter kicks 3 x 30
o Vertical leg lift 3 x 30
o Plank
Saturday: OFF |
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