Monday

Morning: 30mins HIIT* + Abs circuit**

Evening: Lower Back, Hamstrings, Calves

Exercise 1: ½ Deadlifts (Lower Back)- 20 reps x 40% 8 rep max, 20 reps x 50% 8 rep max, 12, 10, 8

Exercise 2: T-Bar Row (Lower Back)- 12, 10, 8

Exercise 3: Good Morning’s (Lower Back)- 15, 12, 10

Exercise 4: Lying Hamstring Curl (Hamstrings)- 20 x 50% 8 rep max, 12, 10, 8

Exercise 5: Front Loaded Leg Press (Hamstrings)- 12, 10, 8

Exercise 6: Stiff-Legged Deadlift (Hamstrings)- 12, 10, 8

Exercise 7: Seated Leg Curl / Standing Leg Curl (Hamstrings)- 12, 10, 8

Exercise 8: Standing Calf Raises (Calves) – 20, 20, 20 Supersetted with Exercise 9 after each set

Exercise 9: Seated Calf Raise (Calves)- 20, 20, 20

Exercise 10: Donkey Calf Raise (Calves) – 20, 20, 20 Supersetted with Exercise 11 after each set

Exercise 11: Rotary Calf Machine (Calves)- 20, 20, 20

Tuesday

Morning: Steady Pace Cardio*** and Abs**

Evening: Chest and Triceps

Exercise 1: Incline Chest Press - Smith Machine (Upper Chest)- 20, 12, 10, 8

Exercise 2: Seated Incline Chest Press – Machine Press (Upper Chest)- 12, 10, 8

Exercise 3: Incline Dumbbell Flys – (Upper Chest)- 12, 10, 8

Exercise 4: Lying Decline Overhead Extension (Upper Chest)- 12, 10, 8
Exercise 5: Straight Bar Push Down (Triceps)- 15, 12, 10

Exercise 6: Seated Overhead Tricep Extension (Triceps)- 15, 12, 10

Exercise 7: Cable Tricep Extension (Triceps)- 15, 12, 10

Wednesday

Morning: 30 Mins HIIT cardio + Abs. No Weights Workout.

Thursday

Morning: 60 mins Steady Pace cardio on Incline Treadmill, and Abs.

Evening: Quads, Calves.

Exercise 1: Squats - Smith Machine (Quads)- 20, 20, 12, 12, 12

Exercise 2: Leg Press (Quads)- 12, 10, 8

Exercise 3: Lunges – Step Backs on Smith Machine (Quads)- 12, 10, 8

Exercise 4: Step-ups - 12, 10, 8

Exercise 5: Seated Leg Extensions (Quads)- 12, 10, 8

Exercise 6: Standing Calf Raises (Calves) – 20, 20, 20 Supersetted with Exercise 7 after each set

Exercise 7: Seated Calf Raise (Calves)- 20, 20, 20

Exercise 8: Donkey Calf Raise (Calves) – 20, 20, 20 Supersetted with Exercise 9 after each set

Exercise 9: Rotary Calf Machine (Calves)- 20 standard, 20 outwards, 20 inwards

Friday 

Morning: 30 Mins HIIT Cario and Abs

Evening: Front Delts, Traps, Upper Back 

Exercise 1: Shoulder Press Machine (Shoulders)- 20, 20, 12, 10, 8 – Facing forwards

Exercise 2: Standing Front Delt Raises  (Shoulders)- 12, 10, 8

Exercise 3: Seated Lat Raises  (Shoulders)- 12, 10, 8

Exercise 4: Standing Barbell Shrugs - Behind the back. (Traps)- 12, 10

Exercise 5: Seated Dumbbell Shrugs (Traps)- 12, 10

Exercise 6: Wide-Grip Pulldown / Narrow Grip Pulldown (Upper Back)- 12, 10, 8, 10 and 8 close grip underhand,

Exercise 7: Bent-Over Olympic Barbell Rows (Upper Back)- 12, 10, 8

Exercise 8: Machine Low Row  (Upper Back)- 12, 10, 8

Exercise 9: Straight Arm Pull Down  (Upper Back)- 12, 10, 8

Saturday- Rest

Sunday

Morning: 45 Mins Steady Pace Cardio on the Stairmaster, and Abs

Evening: Rear Delts, Biceps, Forearms

Exercise 1: Behind-the-Neck Military Press on Smith Machine (Rear Delts)- 2-, 20, 12, 10, 8

Exercise 2: Rear Delt Machine/Reverse of Fly Machine (Rear Delts)- 12, 10, 8

Exercise 3: Underhand Straight Arm Cable Pulldown (Rear Delts)- 15, 12, 10

Exercise 4: Standing EZ-Bar Curl (Biceps)- 15, 12 wide grip, 10 narrow grip

Exercise 5: Single Arm Preacher Curl  (Biceps)- 15, 12, 10 with added rotation

Exercise 6: Seated Cable Curl (Biceps)- 15, 12, 10

Perform the next three exercises as a tri-set.

Exercise 7: Overhand EZ-Bar Curl (Forearms)- 15, 15, 15

Exercise 8: Seated Barbell Wrist Curls- 15, 15, 15

Exercise 9: Seated Dumbbell Wrist Extensions (Forearms)- 15, 15, 15

*HIIT cardio:

30 minutes on an upright cycle.

30 second sprints allowing as much recovery time as needed for my HR to drop back down to 75% of my MHR.

**Abs Workout: (3 circuits with no rest between exercises)

Hanging Knee Raises 20 reps

Rope Pull Down 20 reps

Double Crunch 20 reps

Single-Arm Rope Pull Down 20 reps (each side)