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Chest Workout

Monday

10 Sets 10 reps

5pm

-

6pm

Event Details

Monday

10 Sets 10 reps

Incline Fly

Incline Press

Chest Press

Close Grip to Fly

Decline Pushup

Incline Pushup

Military Pushup

5pm

-

6pm

Leg Day + Core

Tuesday

10 Sets 10 reps - 15 minute core workout

5pm

-

6pm

Event Details

Tuesday

10 Sets 10 reps - 15 minute core workout

Front to back lunges

Squats

Sumo Squats

Calf Raises

Wall Sits

Deadlift

5pm

-

6pm

back

Wednesday

10 Sets 10 reps

5pm

-

6pm

Event Details

Wednesday

10 Sets 10 reps

Pull Over

Pull up - wide grip

Reverse Grip Row

One Arm Row

Reverse Fly

Lat Pull Down

5pm

-

6pm

Arms + core

Thursday

10 Sets 10 Reps - 15 minute core workout

5pm

-

6pm

Event Details

Thursday

10 Sets 10 Reps - 15 minute core workout

Standing Curls

Tricep Extensions

Skull Crushers

Hammer Curls

Tricep Kick Backs

Alternating Curls

Dips

5pm

-

6pm

Shoulders

Friday

10 Sets 10 Reps

5pm

-

6pm

Event Details

Friday

10 Sets 10 Reps

Lateral Raises

Arnold Press

Upright Row

Alternating Front Raise

Plate Twist

Reverse Fly

Shrugs

Shoulder Press

Pull Up

5pm

-

6pm

Full body + Core

Saturday

10 Sets 10 Reps - 15 minute core workout

5pm

-

6pm

Event Details

Saturday

10 Sets 10 Reps - 15 minute core workout

Interval Circuit - mix between upper and lower workouts

5pm

-

6pm

HIIT + Core

Sunday

30 Seconds On 45 second rest

5pm

-

6pm

Event Details

Sunday

30 Seconds On 45 second rest

10x

High Knees

Elbow Plank

Burpees

Squats

Pushups

20Min total

walk 1 min

sprint 30 seconds

5pm

-

6pm

disclaimer

Please note, I am not a nutritionist, trainer or a dietitian. Information provided should be used at YOUR OWN RISK.

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