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New Routine
Alternate Weeks of Heavy/Low Reps (6-8) Light/High Reps (12-15)
3 sets
Monday
AM – Cardio (choice of)
1 Hour Walking – Incline treadmill
30 Min Elliptical HITT
PM - Shoulders/Legs
| Shoulders – Overhead Press Front Raises Lateral Raises Rear Flys |
Legs - Squats Leg Press Lying Leg Curl Hip Abduction (out) Standing Calf Raises |
Tuesday
AM – Cardio (choice of)
1 Hour Walking – Incline treadmill
30 Min Elliptical HITT
PM - Chest/ Back / Abs
| Chest– Bench Press Incline Press Flys |
Back- Upright Row Close Grip Pull Down Rows Pull Ups |
Abs -
Pilates 100’s
Cycle Twists 3/30
Knee Raises or Reverse Crunch
Crunches – Cable/Machine
Wednesday - OFF
Thursday
AM – Cardio (choice of)
1 Hour Walking – Incline treadmill
30 Min Elliptical HITT
PM - Legs / BI’s and Tri’s
| Legs - Stiff Leg Dead Lifts Lunges Leg Extensions Seated Calf raise Adduction Tri’s - Dips/Push Downs Lying Barbell Extensions Close Grip Bench Press |
Bi’s - Hammers /DBs Preacher Curls Barbell |
Friday
AM – Cardio (choice of) [Every other week – due to meetings]
1 Hour Walking – Incline treadmill
30 Min Elliptical HITT
Saturday
1 hour Reformer Pilates or Abbs and Cardio
Wow, that's a great plan. Combine that with clean diet &amp; you will definitely go from Formless to Defined and Shapely! You'll be rock hard. Good luck. :D
