Monday: Biceps, Triceps, Chest, Abs
10 Bicep Curls 20lb
5 Bicep Curls 25lb
10 DB Tricep Extensions 15lb (each arm)
7 Bench Press 65lb
5 Incline Bench 60lb
120 Ankle Touches
15 Leg Lifts & Flutter Kicks
Tuesday: Absent
Wednesday: Hamstrings, Quads, Abs, Calves
12 Leg Press 180lb
15 Calf Raises (with leg press) 180lb
10 Squats with Bar 70lb
20 Jump Squats
50 Sit Ups
140 Ankle Touches
10 Leg Lifts & Flutter Kicks
Thursday: Biceps, Triceps, Back, Abs
10 Bicep Curls 20lb
5 Bicep Curls 25lb
10 DB Tricep Extensions 15lb (each arm)
7 Bench Press 65lb
5 Incline Bench 60lb
120 Ankle Touches
15 Leg Lifts & Flutter Kicks
5 Dead Lift 160lb
Friday: Review Day
10 Bicep Curls 20lb
5 Bicep Curls 25lb
10 DB Tricep Extensions 15lb (each arm)
7 Bench Press 65lb
5 Incline Bench 60lb
120 Ankle Touches
15 Leg Lifts & Flutter Kicks
Tuesday: Absent
Wednesday: Hamstrings, Quads, Abs, Calves
12 Leg Press 180lb
15 Calf Raises (with leg press) 180lb
10 Squats with Bar 70lb
20 Jump Squats
50 Sit Ups
140 Ankle Touches
10 Leg Lifts & Flutter Kicks
Thursday: Biceps, Triceps, Back, Abs
10 Bicep Curls 20lb
5 Bicep Curls 25lb
10 DB Tricep Extensions 15lb (each arm)
7 Bench Press 65lb
5 Incline Bench 60lb
120 Ankle Touches
15 Leg Lifts & Flutter Kicks
5 Dead Lift 160lb
Friday: Review Day