Monday – LEGS/CALVES
4x15 leg extensions with toes pointed
4x15 smith machine squats
4x15 shoulder-width leg presses
4x15 dumbbell wide squats (dumbbell chest height)
4x15 dumbbell narrow squats (dumbbells by sides)
6x15 seated (or standing) calf raises
Tuesday – CHEST/SHOULDERS/TRICEPS
4x15 incline dumbbell presses
4x15 standard push-ups
4x15 standing cable crossovers
4x15 side dumbbell lateral raises (upright)
4x15 shoulder width barbell front raises
4x10 seated dumbbell shoulder presses
4x15 rear dumbbell lateral raises (90°)
4x15 reverse-grip triceps pushdowns
4x15 standing triceps extension (2 hands, one dumbbell)
4x15 one-arm dumbbell skull crushers (15 then switch)
Wednesday – CARDIO (choose 2 classes)
12.15pm Top Ride
5.30pm Fight Do
6.15pm X55 Intense
7.15pm Zumba
Thursday – BACK/BICEPS
10.35am Mega Danz
4x15 wide grip pull downs
4x15 shoulder width reverse grip pull downs
4x15 one arm bent-over dumbbell rows
4x15 seated narrow grip cable rows
4x15 seated bent-over preacher curls
4x12 incline dumbbell curls
4x15 standing dumbbell curls
Friday – LEGS/BUTT/CALVES
4x15 leg curls
4x20 bodyweight swing lunges
4x15 straight leg dead lifts
4x15 reverse dumbbell lunges
4x15 pop squats
4x15 walking diagonal dumbbell lunges
4x15 butt machine
4x15 cable butt kickbacks
4x15 bodyweight hyperextensions
6x20 standing calf raises
Saturday – SPRINTS & CORE
20x30 secs sprints/30 secs rest (increasing speed each sprint)
5 core exercises x 3 rounds (different exercises each week)
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