My workout plan

—-> Workouts start with 60 seconds rest between sets, dropping 10 seconds each week

—-> Your 10×10’s should be half of your 1 set / 10 rep max. weight.

MONDAY:

  • 20 Minutes Interval Cardio (Running)

Dumbbell Bench Press – 10 sets /10 reps

Pec Fly – 3 sets / 10 reps

Lat Pulldown – 10 sets / 10 reps

Straight Arm Pulldown – 3 sets / 15 reps

Crunch – 10 sets / 10 reps

Torso Rotation – 3 sets / 15 reps

TUESDAY:

  • 45 Minutes Steady-State Cardio

Front Plank – 45 secs

V-Ups – 12 reps

Leg Lifts – 15 reps

Swiss Ball Jack Knife – 15 reps

Knee-to-Elbow Planks – 15 reps

Repeat 4-5 times 

WEDNESDAY:

  • 20 Minutes Interval Cardio (Running)

Dumbbell Squat – 10 sets / 10 reps

Leg Press – 3 sets / 10 reps

Leg Extension  – 3 sets / 15 reps

Leg Curl – 3 sets / 15 reps

Tricep Pushdown – 10 sets / 10 reps

Tricep Kickbacks – 3 sets / 15 reps

THURSDAY:

  • 45 Minutes Steady-State Cardio

V-Up paired with Bicycle Crunches – 15 sets / 30 seconds each, 30 seconds rest

FRIDAY:

  • 20 Minutes Interval Cardio (Running)

Dumbbell Shoulder Press – 10 sets / 10 reps

Dumbbell Side Raise / V-Raise / Front Raise Combo – 3 sets / 15 reps

Barbell Upright Row – 10 sets / 10 reps

Dumbbell Bicep Curl  – 10 sets / 10 reps

Barbell Close-Grip Curl – 3 sets / 15 reps

SATURDAY:

  • 45 Minutes Steady-State Cardio

100 Crunches

20 Double Crunch

30 Second Plank

100 Heel Touches

20 Double Crunch

30 Second Plank

100 Torso Twist

20 Double Crunch

30 Second Plank

100 Flutter Kicks

20 Double Crunch

30 Second Plank

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