Monday Chest and Triceps Incline Dumbbell Bench Press: 4 sets x 6-8 reps (2 minutes rest) Flat Barbell

l Bench Press with feet on bench: 4 sets x 6-8 reps (2 minutes rest) Incline Dumbbell Flyes: 4 x 10-12 reps (1 minute rest) Skull Crushers: 4 x 6-8 (2 minutes rest) Rope Extensions: 3 x 10-12 reps (1 minute rest) Tuesday Back and Biceps Weighted Pull ups: 4 x 6-8 reps (2 minutes rest) Cable Rows: 4 x 6-8 reps (2 minutes rest) Bent Over Flyes: 4 x 10-12 reps (1 minute rest) Incline Dumbbell Curls: 4 x 6-8 reps (2 minutes rest) Rope Curls: 4 x 10-12 reps (1 minute rest) Wednesday Shoulders and Legs Seated Dumbbell Shoulder Press: 4 x 6-8 reps (2 minutes rest) Dumbbell Lateral Raises: 4 x 10-12 reps (1 minute rest) Dumbbell Front Raises: 4 x 10-12 reps (1 minute rest) Romanian Dead Lifts: 3 x 6-8 (2 minutes rest) Reverse Lunges: 2 x 6-8 per leg (2 minutes rest) Calf Raises: 2 x 15-20 reps (1 minute rest)

Thursday Cardio + Fat loss Treadmill + Bike 60 seconds work / 60 seconds rest x 7 = 14 minute Friday Chest, Back and Arms Incline Barbell Bench Press: 3 sets x 5 reps (2 minutes rest) Weighted Pull ups: 3 x 5 (2 minutes rest) Dumbbell Bench Press: 3 x 10 reps (1 minute rest) Cable Rows: 3 x 10 reps (1 minute rest) Standing Dumbbell Curls: 3 x 10 reps (1 minute rest) Lying Dumbbell Triceps Extensions: 3 x 10 (1 minute rest) Saturday Shoulders and Legs Seated Dumbbell Shoulder Press: 4 x 5 reps (2 minutes rest) Machine Shoulder Press: 3 x 12-15 reps (1 minute rest) Machine Lateral Raises: 3 x 12-15 reps (1 minute rest) Squats: 3 x 6-8 reps (2 minutes rest) Lying Hamstring Curls: 2 x 8-10 (1 minute rest) Calf Raises: 2 x 15-20 (1 minute rest) Sunday Cardio + Fat loss Treadmill + Bike 60 seconds work / 60 seconds rest x 7 = 14 minute