Plan

  • Day 1: 2 mile run + CHEST + ABS
  • Day 2: 1 mile run + LEGS
  • Day 3: 2 mile run + BACK
  • Day 4: Rest
  • Day 5: 2 mile run + SHOULDER + ABS
  • Day 6: 2 mile run + BICEP + TRICEP
  • Day 7: Rest

Chest

1A. Barbell Bench Press - 4 sets x 6, 8, 10, 12 1B. Horizontal cable crossover - 4 sets x 15

2A. Incline dumbbell bench press - 4 sets x 6, 8, 10, 12 2B. Low to high cable crossover - 4 sets x 15

3A. Weighted dips - 4 sets x 6, 8, 10, 12 3B. High to low crossover - 4 sets x 15

4A. Weighted Pushups - 3 sets to failure 4B. Band crossover pushups

Shoulders

1A. Overhead press - 4 x 10, 8, 6, 6 1B. Finish with dumb bells x 15 rep

2A. Delt stretches

3A. Dumb bell cheat laterals - 3 sets to failure (1 arm at a time) 3B. Dumb bell push press (standing, push up to sky)

4A. Cable face pull - 3 x 15

Biceps

1A. Barbell cheat curls - 3 sets to failure 1B. Barbell drag curls - to failure (underhand, drag along body)

2A. Weighted chin ups (underhand) - 3 sets to failure 2B. Dumbbell Concentration curls - to failures

3A. Banded DB curl - 3 set to failure

4A Seated DB incline curl - 2 set to failure

Triceps

1A. Close grip pin press (1" from chest) - 3 sets to 10, 6, 4

2A. Weighted dip tri - 3 sets

3A. Rope push aways (overhead) - 3 x 10 to fail 3B. Drag push downs - 3 sets to failure

4A. Rocking tricep pushdown - 2 x 12

5A. Banded lying tricep extension

Back

1A. Pull ups x 4 sets

2A. Barbell rows - 4 sets

3A. Lat pulldown 3B. Dumb bell rows

4A. Cable rows

Leg

1A. Squats

2A. Lunges

3A. Deadlift

4A. Squat jumps

Abs

1A. Hanging leg raises - 3 x 15

2A. 30 sec plank, 30 sec side plank left, 30 sec side plan right x 3 sets

3A. Ab roller - 2 x 15