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My personalized training program. Weeks 1-4
Dumbbell Bench Press
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3x12 reps |
rest: 30s
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Barbell Incline Bench Press
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3x12 reps |
rest: 30s
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Machine Fly
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3x12 reps |
rest: 30s
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One Arm Side Lateral
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3x10 reps |
rest: 30s
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Bench Dip
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3x12 reps |
rest: 30s
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Triceps Pushdown V-Bar
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3x12 reps |
rest: 30s
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Decline Crunch
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4x20 reps |
rest: 30s
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Crunches
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3x20 reps |
rest: 30s
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Side Bridge
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3x20 reps |
rest: 1s
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Butt-Ups
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3x20 reps |
rest: 1s
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Side Bridge
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3x20 reps |
rest: 1s
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Leg Extensions
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3x18 reps |
rest: 30s
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Smith Machine Squat
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3x10 reps |
rest: 30s
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Dumbbell Rear Lunge
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3x10 reps |
rest: 30s
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Seated Leg Curl
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3x10 reps |
rest: 30s
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Ab Crunch Machine
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4x13 reps |
rest: 30s
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Stationary Bike
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1x20 reps |
rest: 30s
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Close-Grip Front Lat Pulldown
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3x12 reps |
rest: 30s
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Dumbbell Rear Delt Row
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3x12 reps |
rest: 30s
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Cable Seated Row
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3x12 reps |
rest: 30s
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Barbell Wide Grip Standing Biceps Curl
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3x15 reps |
rest: 30s
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Dumbbell Alternate Bicep Curl
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3x13 reps |
rest: 30s
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Standing Dumbbell Calf Raise
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3x13 reps |
rest: 30s
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Treadmill Running
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1x20 reps |
rest: 60s
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Hanging Leg Raise
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4x15 reps |
rest: 30s
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Exercise Ball Crunch
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4x15 reps |
rest: 30s
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