Month 5
Workouts
Need Workout Tutorials?
Monday
Shoulders/Chest/Triceps
Cable Shoulder Press
4 sets
15, 12, 10, 10 Reps
Decline Pushups
4 sets to Failure
Dumbbell Lateral Raise, Arms Bent 90 Degrees
4 sets
12 Reps
Dumbbell Narrow Shoulder Press
4 sets
12 Reps
Incline Bench Rear Delt Fly
3 sets
15 reps
Cable Triceps Press Down with Rope Attachement
3 sets
12 reps
Bosu Ball Walk Over to Push Up
3 sets
10 R/L Sets
Dumbbell Front Raise Hands in Face In
3 sets 12 reps
Wednesday
Legs/Glutes
Leg Press
1-3 sets 15 reps
Walking Lunges with dumbbells
1-3 sets 10 R/L reps
Seated Leg Extensions
1-3 sets 15 reps
Curtsey Lunges with dumbbells
1-3 sets 12 R/L Reps
Seated Leg Curls
1-3 sets 15 reps
Jump Squats (or body weight squats)
1-3 sets 15 reps
Friday
Back/Biceps
Cable Wide Grip Lat Pull Down
1-3 sets 15 reps
Dumbbell Bent Over Row
1-3 sets 15 reps
Cable Seated Mid Row
1-3 sets 12 reps
Rear Delt Fly Machine
1-3 sets 15 reps
Dumbbell Hammer curl
1-3 sets 15 reps
Straight Bar Bicep Curl
1-3 sets 12 reps
WEEKEND
Saturday
Cardio/Optional Glutes
Cardio
20 Min Of Cardio
Sunday
Optional Glutes
5 Inch Worm Walk Outs
10 R/L Bench or Box Step Ups
10 R/L Heel Scoops
30 second Mountain Climbers
15 Glute Bridge with band around knees
Repeat 1-3 times
Sunday
OFF
