Month 10
Workouts
Need Workout tutorials?
Monday
Shoulders/Chest/Triceps
Dumbbell Shoulder Press
4 sets
15, 12, 10, 15 reps get heavier
Decline Push Ups
4 sets to failure
Partial Lateral Raise, Heavy Weights
3 sets
10 reps 30lbs, 20lbs, 10lbs
Cable Straight Bar Push Down
3 sets
15 reps
Isolated cable Cross Body Underhand grip Triceps pull
3 sets
12 R/L reps
Wide Grip Bench Press
4 sets
12 reps
Dumbbell Isolated Front Raises
4 sets
12 reps
Seated Rear Delt Machine
7 sets
12, 10, 10, 8, 8, 6, 6 reps
Tuesday
Abs/Cardio
Cardio
40 Min Of Cardio
Tuesday
Abs
25 Sit Ups
20 R/L Sit Up Twist
25 Reverse Crunches
Repeat 4 TImes
Wednesday
Legs/Glutes
Leg Press- toes high and turn out
10 sets
10 reps Heavy
Front Loading Squats
3 sets
15 reps
Kettlebell Swings
3 sets
15 reps
Leg Extension, Isolate each leg
4 sets 15, 12, 10, 15 R/L Reps
switch each back and forth no rest
Good Mornings
4 sets
12 reps
Calve raises on Leg press
4 sets 25 reps
Thursday
Abs/Cardio
Cardio
40 Min Of Cardio
Thursday
Abs
20 R/L Half Wipers
45 Second Hollow Hold
25 Straight Leg Raises
Repeat 4 Times
Friday
Back/Biceps
Lat Pull Down- Wide Grip
5 sets
15, 12, 10, 10, 10 reps
Bent over cable lawn mower pulls- hand face up
4 sets
10 reps- no rest just switch 10 R, 10 left and back
Back extension
3 sets
20 reps
Cable Cross Overs- keep arms in line with shoulders
3 sets
15 reps
Incline Bench Biceps curls- dumbbells go past the plane of your body
3 sets 15 reps
Seated Concentration curls
3 set 12 reps
WEEKEND
Saturday
Cardio/Optional Glutes
Cardio
60 Min Of Cardio
Saturday
Optional Glutes
20 R/L Curtsy Lunges
20 Exercise Ball Hamstring Roll Outs
20 Exercise Ball Glute Bridges
20 Exercise Ball Wall Squats with Weight
20 Hop Squats
Repeat 5 Times
Sunday
OFF
