Sunday – Arms/Cardio/Tan

DB Bicep Curl/ Hammer Curl
20# x 1 x 16
15# x 2 x 16

Tricep Pushdown
40# x 2 x 16
30# x 2 x 16

Dips / Overhead DB Exten. SS
4 x 16

Overhead DB Extensions
15# x 4 x 16

20 minute cardio sesson – HITT step climber

Monday – Legs
Squats
50# x 1 x 16
60# x 3 x 15

DB Lunges
20# x 3 x 15

Narrow Leg Press
90# x 1 x 15
140# x 3 x 15

Leg Curl
30# x 3 x 15

Upright Row
20# x 4 x 15

Tuesday – Back
Single Arm DB Rows
20# x 4 x 15

Plate Raises
20# x 2 x 12
15# x 2 x 12

Bent Rows
50# x 4 x 15

Hyperextensions
1 x 20
10# x 2 x 20
20# x 1 x 15

Wednesday –  Off!

Thursday – Chest/Cardio/Tan
Flat Bench DB Press
20# x 4 x 15

Incline DB Press
20# x 4 x 15

Decline Smith Machine
40# x 4 x 15

Leg Raises
3 x 20

Cable Crunches
120# x 1 x 15
130# x 1 x 15
110 x 1  x 22

20 Minutes Cross Trainer
lvl 9 1 min, lvl 20 1 minute intervals.

Friday – Shoulders/Cardio
Rear DB Flys
Upright Row
DB Press
Plate Raises

15 minutes step climber

Saturday – Off

Sunday – Off (work)

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