On the exercises that you use lighter weights, and can perform more reps, have 1 minute rest between sets. On the exercises that you feel really fatigued have a 2-3 minute rest in between sets.
Monday
– Legs and Calves
5 mins warm-up
3 x 8-12 reps: Bench Squats with Pulse
(lower the bench, depending on how advanced you are with squats).
3 x 8-12 reps each side: Reaching Side Lunge
3 x 8-12 reps each side: Pistol Bench Squat With Medicine Ball
3 x 8-12 reps each side: Bench Step-Up with dumbbells in hands
(dumbbells are optional)
3 x 12+ reps: Fitball Leg Curl (focus on squeezing your glutes and hammies)
4 x 12+ reps: Standing Calf Raises on Adjustable Bench
(or on a step, or floor)
5 – 10 mins cool-down
Stretches
Tuesday
– Chest, Triceps and Abs
5 mins warm-up
3 x as many as you safely can: Knee Push Ups (or from your toes)
3 x 8-12 reps: Incline Fitball Dumbbell Chest Press
3 x as many as you safely can: Close Grip Tricep Pushup (from your knees or toes)
3 x 12 reps: Lying Dumbbell Tricep Extensions (use lighter weight)
3 x 12 reps: Bent Over Tricep Kickbacks (use lighter weight)
3 x 15-20 reps: Super Crunch
3 x 15-20 reps: Fitball Pass Over
3 x 15-20 reps: Medicine Ball Oblique Twist
5 – 10 mins cool-down
Stretches
Wednesday
– Cardio
Cardio of your choice and stretches
Thursday
– Back and Biceps
5 mins warm-up
3 x as many as you safely can: Smith Machine Assisted Wide Grip Pull Ups
(Or you can use Pull Up / Chin Up Machine or Bar)
3 x 8-12 reps each side: One Arm Bent Over Dumbbell Row – Bench
3 x 8-12 reps: Bent Over Dumbbell Row – Palms Forward
3 x as many as you safely can: Superman (so if that’s only 4, just do 4)
3 x 12 reps: Alternating Bicep Curl
3 x 12 reps: In / Out Hammer Curls
3 x 12 reps: Bicep Curl (you can also do this seated)
5 – 10 mins cool-down
Stretches
Friday
– Shoulders and Abs
5 mins warm-up
3 x 8-12 reps: Shoulder Pike Press (if you can’t do these do Shoulder Press)
3 x 8-12 reps: Dumbbell Arnold Press
3 x 8-12 reps: Dumbbell Upright Rows
3 x 12 reps: Dumbbell Rear Lateral Raises (use a lighter weight)
3 x 15-20 reps: Reverse Sit-Ups
3 x 15-20 reps: Ab Leg Raise
3 x 15-20 reps: Fitball Side Crunch
5 – 10 mins cool-down
Stretches
Saturday
– Cardio (optional) or OFF
Cardio of your choice and stretches
Sunday
– OFF
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