Month 3
Workouts
Need Workout Tutorials?
Monday
Shoulders/Chest/Triceps
Dumbbell Arnold Shoulder Press
3-4 Sets
15 Reps
Cable High Chest Fly
3-4 sets 15 Reps
Dumbbell Partial Lateral Raise: Half/Full
3-4 sets
10 half/10 Full Reps
Cable Front Raise with Rope Attachment
3-4 sets
12 Reps
Plank Shoulder Taps
3-4 sets
10 R/L Reps
Dumbbell Alternating Chest Press
3-4 sets
12 R/L Reps
Cable High Rope Pull (Rear Delts)
3-4 sets
15 Reps
Dumbbell Triceps Kick Backs
3-4 sets
15 Reps
Tuesday
Abs/Cardio
Cardio
25 Min Of Cardio
Tuesday
Abs
20 Elbow to Knee Crunches
20 Butterfly Sit Ups
20 R/L Scissor Kicks
Repeat 3-4 Times
Wednesday
Legs/Glutes
Barbell Good Mornings
3-4 sets
15 Reps
Kettlebell Sumo Squat
3-4 sets
20 Reps
Laying Leg Curls
3-4 set
15 Reps
Max Rack Sissy Squats
3-4 sets
15 Reps
Dumbbell Standing Calve Raises
3-4 sets
25 Reps
Banded Duck Walks
3-4 sets
20 Forward, 20 Backward
Thursday
Abs/Cardio
Cardio
30 Min Of Cardio
Abs
20 R/L Plank Down Dog Toe Touches
25 Crunches
25 Suitcases
Repeat 3-4 Times
Friday
Back/Biceps
Cable D Handle Lat Pull Down
3-4 sets
15 Reps
TRX Body Weight Row
3-4 sets
15 Reps
Assisted Pull Ups
3-4 Sets
10 Reps
Cable Isolated Low Row
3-4 Sets
10 R/L Reps
Cable Narrow Grip Biceps Curl
3-4 sets
12 reps
Dumbbell Sweeping Biceps Curls
3-4 sets
10 R/L reps
WEEKEND
Saturday
Cardio/Optional Glutes
Cardio
40 Min Of Cardio
Saturday
Optional Glutes
20 Box Jumps
20 Kettlebell Swings
20 R/L Skater Jumps
20 R/L Boxer Squats
Repeat 3-4 Times
Sunday
OFF
