Month 2
Workouts
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Monday
Shoulders/Chest/Triceps
Seated Straight Bar Military Press
2-4 sets
15 Reps
Bosu Ball Walk Overs
2-4 sets
10 reps each side
Straight Bar Upright Row
2-4 sets 12 Reps
Straight Bar Front Raise
2-4 sets
12 Reps
Dumbbell Bent Over Rear Delt Fly
2-4 sets
15 reps
Dumbbell Overhead Press
2-4 sets
15 reps
Dumbbell Skull Crushers on Bench
2-4 sets
15 reps
Tuesday
Abs/Cardio
Cardio
20 Min Of Cardio
Tuesday
Abs
15 R/L Side Plank Dip
15 Straight Leg Lift with Twist
20 R/L Heel Taps
Repeat 3-4 Times
Wednesday
Legs/Glutes
Smith Machine Squat Neutral Stance
2-4 sets
15 Reps
Dumbbell Deadlift
Single Leg Leg-Press
2-4 sets 10 R/L Reps
Leg Press Calve Raises
2-4 sets
25 Reps
Front Loading Squat, Heels Raised
2-4 sets
15 Reps
Bosu Lateral Hops
2-4 sets
10 R/L Reps
Thursday
Abs/Cardio
Cardio
20 Min Of Cardio
Sunday
Abs
20 R/L Oblique Twists
20 Supermans
20 Sit Ups
Repeat 3-4 Times
Friday
Back/Biceps
Cable Reverse Grip Neutral Lat Pull Down
2-4 sets
15 Reps
Cable Standing Mid Row with Rope
2-4 sets
15 Reps
Cable High Row with Wide Grip- Rear Delt
2-4 sets
12 Reps
Cable Hammer Curl with Rope
2-4 sets
15 Reps
Straight Bar Bent Over Row
2-4 sets
15 Reps
Band Wide Biceps Curl
2-4 Sets
15 reps
WEEKEND
Saturday
Cardio/Optional Glutes
Cardio
20 Min Of Cardio
Sunday
Optional Glutes
10 R/L Reverse Lunges
20 Low Sumo Squats
20 R/L Band Low Crab Walks
15 R/L Cable Kick Backs
Repeat 2-4 Times
Sunday
OFF
