Month 6
Workouts
Need Workout Tutorials?
Monday
Shoulders/Chest
Dumbbell Shoulder Press to "Field Goal"
4 Sets 15, 12, 10, 15 Reps (increase weight)
SS
Dumbell Upright Row, Front Raise
4 sets 12 Reps
TRX Chest Press
3 sets 15 Reps
SS
Bench Dips
3 sets 15 Reps
Rear Delt Cable Cross Overs
3 sets 15 Reps
Bench Triangle Push Ups
3 sets 15 Reps
Dumbbell Lateral Raise Rack Run
3 Sets 10 Reps at 4 weights descending from heavy to light
Tuesday
Abs/Cardio
Cardio
30 Minutes
Tuesday
Abs
15 R/L Standing Opposite Elbow to Opposite Knee
20 R/L Dead Bugs
30 R/L Scissor Kicks
Repeat 3-4 Times
Wednesday
Legs/Glutes
Leg Press, Feet Wide, Toes Pointed Out
4 sets 15 Reps
Dumbbell Walking Lunges
4 Sets 12 R/L Reps
Cable Glute Kick Backs
4 sets 12 Reps, Pulse at bottom
Dumbbell Isolated RDL
4 sets 10 R/L Reps
Squat, Squat Heel Raise, Squat Jump
4 sets 10 Reps
Thursday
Abs/Cardio
Cardio
45 Minutes
Abs
15 Push Ups20 R/L Bicycle Crunches25 Reverse CrunchesRepeat 3-4 times
Friday
Back/Biceps
Cable Bent Over Wide Row
4 sets 15 Reps
Cable Rope Pull Down Behind Head
4 Sets 15 Reps
Cable Isolated Mid Row, Hand Face Down then Twist to Ribs
4 sets 10 R/L Rows
Dumbbell Straight Arm Lat Pullover on Bench
4 Rounds 15 Reps
Preacher Curl
3 sets 10 Reps
Concentration Curls
3 sets 10 R/L Reps
WEEKEND
Saturday
Cardio/Optional Glutes
Cardio
20 Min Of Cardio
Sunday
Optional Glutes
20 R/L Band Squat Lateral Tap
20 Bosu Ball Squats
10 R/L Bosu Split Squat with hop
20 R/L Donkey Kicks
Repeat 3-4 Times
Sunday
OFF
