WEEK OF DECEMBER 17, 2018 DAY 1 Exercise Sets 1 Bench Press 4 2A Incline Dumbbell Bench Press 3 2B Incline Dumbbell Fly 3 3 Cable Cross Over Fly 3 4 Cable Tricep Pressdown 3 5 EZ Bar Skullcrushers 3 6 Seated Dumbbell Overhead Tricep Extension 3 7 Calf Raises 4 Tabata Sprints, 20s on, 10s off x8 rounds Day 2 Exercise 1 Dumbbell Bent-Over Row 2 Wide-Grip Lat Pulldown 3A Underhand Lat Pulldown 3B Straight Arm Pulldown 4 EZ Bar Curl 5 Dumbbell Incline Curl 6 Seated Alternating Dumbbell Curl 7 Hip Thrust 8A Decline Bench Sit-Ups 8B Decline Bench Russian Twists 15 mins Jump Rope Day 3 Exercise 1 Dumbbell Shoulder Press 2 Dumbbell Lat Raise 3A Dumbbell Front Raises 3B Seated Bent Over Rear Delt Raises 4 Dumbbell Shrugs 5 Calf Raises 6 VKR 7 Cable Torso Twists Day 4 Exercise 1 Back Squat 2 Barbell Walking Lunge 3 Barbell Romanian Deadlift 4 Leg Extension Machine 5 Hamstaing Curl Machine 6A Hip Thrust 6B Frogkicks 7 Floor Windshield Wipers Tabata Sprints, 20s on, 10s off x8 rounds
Reps 15 15 15 15 15 12 15 25
Rest Interval 60 15 60 45 45 45 45 50
Sets 4 3 3 3 4 3 3 3 4 4
Reps 15 15 15 15 12 15 12ea 30 25 12ea
RI 60 45 15 60 45 45 45 45 15 60
Sets 4 3 3 3 4 3 4 3
Reps 15 15 15 15 15 30 30 25ea
RI 60 45 15 60 45 50 60 45
Sets 4 3 3 3 3 3 3 3
Reps 15 20 steps 15 15 12 30 25 15ea
RI 60 60 45 45 45 15 60 45