|
|
SUNDAY
MONDAY
| Exercise |
Sets and Reps |
Muscle Group |
Difficulty |
|
Seated Dumbbell Presses |
2 sets of 12-15 reps |
Shoulders
|
Low |
|
Dumbbell Side Lateral Raises |
2 sets of 12-15 reps |
Shoulders
|
Medium |
|
Pull-Ups |
2 sets of 12-15 reps |
Back
|
Medium |
|
Seated Cable Rows |
2 sets of 12-15 reps |
Back
|
Medium |
|
Crunches |
2 sets of 12-15 reps |
Abs
|
Low |
|
Hanging Leg Raises |
2 sets of 12-15 reps |
Abs
|
Medium |
TUESDAY
WEDNESDAY
| Exercise |
Sets and Reps |
Muscle Group |
Difficulty |
|
Leg Extention |
2 sets of 12-15 reps |
Legs / Quadriceps
|
Low |
|
Lying Leg Curls |
2 sets of 12-15 reps |
Legs / Hamstrings
|
Low |
|
Flat Bench Dumbbell Flyes |
2 sets of 12-15 reps |
Chest
|
Low |
|
Incline Barbell Bench Press |
2 sets of 12-15 reps |
Chest
|
Low |
THURSDAY
FRIDAY
| Exercise |
Sets and Reps |
Muscle Group |
Difficulty |
|
Crunches |
2 sets of 12-15 reps |
Abs
|
Low |
|
Hanging Leg Raises |
2 sets of 12-15 reps |
Abs
|
Medium |
|
Tricep Bench Dips |
2 sets of 12-15 reps |
Triceps
|
Low |
|
Tricep Pressdowns |
2 sets of 12-15 reps |
Triceps
|
Low |
|
Standing Cable Curls |
2 sets of 12-15 reps |
Biceps
|
Low |
|
Barbell Preacher Curls |
2 sets of 12-15 reps |
Biceps
|
Medium |
SATURDAY
|
|
|
