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GROUP
A
NUMBER
OF
REPS NUMBER
OF
SETS
BI’S
DUMBBELL
CURLS 12 3
HAMMER
CURLS 12 3
21's
EXERCISE
W/
DUMBBELLS 7
(LOW
TO
HALFWAY)-‐7
(HALFWAY
TO
UP)-‐7
(FULL
CURL) 2
CABLE
CURLS 8
to
10 3
SEATED
DUMBBELL
CURLS 12 3
ABS
ABDOMINAL
CRUNCH
MACHINE 12
to
15 3
ROMAN
CHAIR 12
to
15 3
DECLINE
BENCH
CRUNCH 12
to
15
WITH
MEDICINE
BALL
OR
WEIGHTED
PLATE 3
PLANKS 60
seconds 2
LEG
LIFTS 10
to
12 3
RUSSIAN
TWISTS 20
(10
ON
EACH
SIDE) 3
DUMBBELL
OBLIQUES 20
(10
ON
EACH
SIDE) 3
CARDIO:
TREADMILL
20
MINS
GROUP
B
NUMBER
OF
REPS NUMBER
OF
SETS
BACK
(HEAVY)
PULL
UPS
TILL
YOU
REACH
60
LAT
PULL
DOWNS 6
to
8 3
SEATED
CABLE
ROWS
8
to
10
3
ONE
ARM
DUMBBELL
ROWS 6
to
10 4
DEAD
LIFTS 12 3
BACK
EXTENSION 12
WITH
WEIGHTED
PLATE 3
REVERSE
FLY'S 8
to
10
3
TRI’S
PULL
DOWNS 8
to
12 3
SKULL
CRUSHERS
10
to
12 3
OVERHEAD
EXTENSIONS 10 3
KICKBACKS
20
(10
ON
EACH
SIDE) 3
DIPS
3
BURN
OUT
SETS BURN
OUT 3
ABS
ABDOMINAL
CRUNCH
MACHINE 12
to
15 3
ROMAN
CHAIR 12
to
15 3
DECLINE
BENCH
CRUNCH 12
to
15
WITH
MEDICINE
BALL
OR
WEIGHTED
PLATE 3
PLANKS 60
seconds 2
LEG
LIFTS 10
to
12 3
RUSSIAN
TWISTS 20
(10
ON
EACH
SIDE) 3
DUMBBELL
OBLIQUES 20
(10
ON
EACH
SIDE) 3
GROUP
C
NUMBER
OF
REPS NUMBER
OF
SETS
LEGS
(HEAVY)
SQUATS
8
to
10 4
LEG
CURLS
6
to
8 4
LUNGES
8
to
12
ON
EACH
LEG 4
LEG
PRESS 4-‐6-‐8-‐10 4
HIP
ADDUCTOR
AND
ABDUCTOR
10
to
12 3
LEG
EXTENSIONS 8
to
10 4
CALF
RAISES
10
to
12 4
ABS
ABDOMINAL
CRUNCH
MACHINE 12
to
15 3
ROMAN
CHAIR 12
to
15 3
DECLINE
BENCH
CRUNCH 12
to
15
WITH
MEDICINE
BALL
OR
WEIGHTED
PLATE 3
PLANKS 60
seconds 2
LEG
LIFTS 10
to
12 3
RUSSIAN
TWISTS 20
(10
ON
EACH
SIDE) 3
DUMBBELL
OBLIQUES 20
(10
ON
EACH
SIDE) 3
CARDIO:
RECUMBENT
BIKE
20
MINS
BREAKFAST: 5 EGGS, 4 PIECES OF TOAST, MILK OR ORANGE JUICE, BANANA OR APPLE, PROTEIN SHAKE
DINNER: ANY MEAT, POTATOES OR RICE, VEGETABLES, MILK OR WATER