Month 8
Workouts
Need Workout Tutorials?
Monday
Shoulders/Chest/Triceps
Dumbell Shoulder Press with Pulse at bottom
4 sets
15 reps
Decline Push Ups
4 sets 15 reps
Cable Lateral Raises
4 sets
12 reps
Cable Front Raise with straight bar
4 sets
12 reps
Seated Rear Delt machine Fly
5 sets
12 reps
Cable Straight Bar Push down
3 sets
15 reps
Isolated cable Triceps Cross body Pull
3 sets
12 R/L reps
Tuesday
Abs/Cardio
Cardio
30Min Of Cardio
Tuesday
Abs
20 Butterfly Sit Ups
20 Crunches, Feet Straight Up-Crunch to Toes
20 R/L Ankle Touches
Repeat 3-4 Times
Wednesday
Legs/Glutes
Good Mornings
4 sets 12 reps
Dumbbell Squats
4 sets 12 reps
Air Jump Rope
4 sets
60 seconds
Leg Extension
4 sets 12 reps
Leg Press
4 sets
10 reps Heavy
Toe Raises on Leg Press Machine
4 sets
25 reps
Thursday
Abs/Cardio
Cardio
45 Min Of Cardio
Thursday
Abs
15 R/L Hanging Knee Twists
60 Second Plank Hold
15 Plank to Down Dog
Repeat 3-4 Times
Friday
Back/Biceps
Band High Row
5 sets
10 reps
Band Straight Arm Lat Push downs
5 sets
12 reps
Supermans with light weight in feet and hands
4 sets
12 reps
Bent Over Row with band
4 sets
15 reps
Laying flat On Bench, reverse fly with band
4 set
15 reps
Heavy Dumbbell Biceps hammer Curls
3 sets to failure
WEEKEND
Saturday
Cardio/Optional Glutes
Cardio
45 Min Of Cardio
Saturday
Optional Glutes
60 Second Jump Rope
20 Broad Jumps
20 R/L High Knees
20 R/L Kareoke
20 R/L Jump Lunges
Repeat 4 Times
Sunday
OFF
