Month 7
Workouts
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Monday
Shoulders/Chest
Alternating Dumbbell Shoulder Press
4 sets
12 reps
Walk Outs
4 sets
10 reps
Isolated Dumbbell Raises
3 sets
12 reps
Straight Bar Series: Upright Row, Front Raise, Military Press
3 sets
10 reps
Isolated Cable Rear Delt Fly
3 sets
15 reps
Bosu Ball Push Ups
3 sets
12 reps
Triceps Straight Bar Pushdown
3 sets
12 reps
Overhead triceps Extension drop set
1 set
10 reps: 30, 25, 20, 15, 10, 5 lbs
Tuesday
Abs/Cardio
Cardio
30 Min Of Cardio
Tuesday
Abs
15 Hanging Leg Raises
20 R/L Plank Lateral Toe Tap
10 Walk Out to Plank
Repeat 3-4 Times
Wednesday
Legs/Glutes
Front Loading Squats
4 sets
15 reps
Bosu Ball Squats- bubble up
4 sets
15 reps
Cable Hamstring Pull Throughs
3 sets
20 reps
Lateral Crab Walk
3 sets
15 R/L Reps
Seated Leg Curls-Isolate Legs
3 sets
10 L, 10 R, 10 together
Standing Calve Raises
3 sets
15 slow, 10 fast
Leg extension
6 sets
15, 12, 10, 10, 12, 15 reps
Thursday
Abs/Cardio
Cardio
30 Min Of Cardio
Thursday
Abs
20 Suitcases
20 Supermans
20 R/L Mountain Climbers
Repeat 3-4 times
Friday
Back/Biceps
Assisted Pull Ups
5 sets
12 reps
Seated Rows
5 sets
12 reps
High Row with Lat bar- wide grip
4 sets
12 reps
Seated Rear delt Machine
3 sets
15 reps
Wide Grip band Curls
3 sets to failure
WEEKEND
Saturday
Cardio/Optional Glutes
Cardio
60 Min Of Cardio
Sunday
Optional Glutes
Treadmill Work
2 min Warm Up walking 4% Incline
Adjust Speed to Power Walk
1 Min 5%
1 Min 7%
1 Min 9%
1 Min 11%
1 Min 13%
1 Min 15%
1 Min 13% go .2 mph faster
1 Min 11% go .1 mph faster
1 Min 9 % go .1 mph faster
1 Min 7% go to a jog
1 Min 5% faster jog
1 Min 3% Steady Run
30 Second Flat Sprint
2 Min Walk Cool Down
Repeat 1-3 times
Sunday
OFF
