4 - 6 WEEK PROGRAM |
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Rest Periods - 2-3 minutes
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Estimated Time - 80 minutes
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| MONDAY & FRIDAY | WEDNESDAY | ||
| Exercise |
sets x reps
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Exercise |
sets x reps
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| Leg press or squat |
4 x 10
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Step ups |
3 x 10
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| Lunges |
3 x 8
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Toe raises |
4 x 12
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| Leg curls |
4 x 10
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Leg curls |
3 x 10
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| Bench press |
4 x 10
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Military press |
3 x 10
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| Triceps extension or Triceps pushdown |
3 x 10
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Low pulley lateral raise or DB bent-over lateral raise |
3 x 10
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| Wrist curls (flexion/extension) |
2 x 15
(each way) |
Seated rows |
3 x 10
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| Hyperextensions |
3 x 12
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BB biceps curl |
3 x 10
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| Twisting sit-ups |
3 x 15
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Hyperextensions |
3 x 12
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| Twisting crunch |
3 x 15
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