| DAY 1 | DAY 2 | ||||
| Body
Group |
Exercise |
Sets
x Reps |
Body
Group |
Exercise |
Sets
x Reps |
| Back |
Bent
Over Row |
3
x 10 |
Chest |
Dumbbell
Pec Fly |
3
x 10 |
| Legs |
Lunges |
3
x 25 |
Back |
Hyperextension |
3
x 10 |
| Chest |
Dumbell
Bench Press |
3
x 10 |
Legs |
Body
Weight Jump Squat |
3
x 10 |
| Biceps |
Alternating
Bicep Curl |
3
x 10 |
Shoulders |
Side
Lateral Raise |
3
x 10 |
| Triceps |
Tricep
Kickback |
3
x 10 |
Triceps |
Tricep
Extension |
3
x 10 |
| Shoulders |
Dumbbell
Military Press |
3
x 10 |
Biceps |
Alternating
Hammer Curls |
3
x 10 |
| Core |
Cherry
Pickers |
3
x 20 |
Core |
Hanging
Leg Raise |
3
x 10 |
| Cardio |
Intervals
(treadmill, elliptical, bike) |
30-60
minutes |
Cardio |
Intervals
(treadmill, ellipitical, bike) |
30-60
minutes |