sansets613 
"Get toned and build muscle"
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MONDAY(Day 1)-
Back:
~ Pull Downs: 4 sets of 10-15
~ Seated Rows: 4 sets of 10-15
~ Hammer High Rows: 4 sets of 10-15
Bicep's:
~ Cable Curl: 4 sets of 10-15
~ Single Arm Cable Curl: 4 sets of 10-15
Abs:
~ 300 reps of any exercise's
Cardio:
~ 45 minutes moderate intensity
TUESDAY(Day 2)-
Chest:
~ Incline Hammer Machine: 4 sets of 10-15
~ Pec Deck: 4 sets of 10-15
~ Cable Crossover: 4 sets of 10-15
Triceps:
~ Rope Push Down: 4 sets of 10-15
~ Single Arm Rope Push Down: 4 sets of 10-15
Abs:
~ 200 reps of any exercise's
Cardio:
~ 45 minutes any exercise
WEDNESDAY(Day 3)-
Cardio:
~ 40 minutes uphill walking 6% or higher
~ 30 minutes any other cardio exercise
Abs:
~ 300 reps of any exercise's
THURSDAY(Day 4)-
Shoulders:
~ Seated Overhead Press: 4 sets of 10-15
~ Side Lateral using cables: 4 sets of 10-15
~ Rear Deltoids: 4 sets of 10-15
Legs:
~ Knee Extensions: 4 sets of 15-20
~ Leg Press: 4 sets of 15-20
~ Leg Kick Backs: 4 sets of 15-20
~ Leg Curl: 4 sets of 15-20
~ Calf Raises: 4 sets of 15-20
FRIDAY(Day 5)-
Cardio:
~ 40 minutes uphill walking 6% or higher
~ 30 minutes any other cardio exercise high intensity, heart rate over 150
Abs:
~ 400 reps of any exercise's
~ Lunges 200 steps
SATURDAY(Day 6)-
Total Body shock:
~ Hammer Incline: 3 sets of 10
~ Seated Shoulder Press: 3 sets of 10
~ Rear Deltoids: 3 sets of 10
~ Seated Rows: 3 sets of 10
~ Knee Extension: 3 sets of 10
~ Leg Curl: 3 sets of 10
~ Cable Curls: 3 sets of 10
~ Rope Pushdowns: 3 sets of 10
Cardio:
~ 45 minutes any exercise
~ 20 minutes Stair Climber
Abs:
~ 200 reps of any exercise's
~ Lunges: 200 steps
SUNDAY(Day 7)-
Rest Day |
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