Day 1 Chest, Triceps, Triceps, Abs
Day 2 Shoulders, Legs, Cales
Day 3 !ac", Traps, Traps, !iceps
D ay 4 Chest, Triceps, Triceps, Abs
Day 5 Shoulder s, Legs, Cales
D ay 6 !ac", Traps, Traps, !iceps
D ay 7 #est
$%$#C&S$ ' Chest, Triceps, Abs Step'up (ith )*ee #aise+ 2'3 i*utes o- cardio (ar'up !arbell !e*ch .ress ' /ediu 0rip+ 1'2 (ar'up sets, 4 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* !e*ch Step'ps &*cli*e Dubbell .ress+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* Dubbell Clea* Decli*e Sith .ress+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* #u**i*g i* place Dips+ 4 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* )ettlebell S(i*g Close'0rip !arbell !e*ch .ress+ 4 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* Sith .o(er Clea* Cable Cru*ch+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* !e*ch Step'ps Sith /achi*e ip Thrust+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* uic" Step'ps $%$#C&S$ ' Shoulders, Legs, Cales Step'up (ith )*ee #aise+ 2'3 i*utes o- cardio (ar'up !arbell Shoulder .ress+ 1'2 (ar'up sets, 4 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* !e*ch Step'ps Sta*di*g Alter*ati*g Dubbell .ress+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* )ettlebell S(i*g Sith /achi*e *e'Ar pright #o(+ #o(+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* Spri*ts !arbell Suat+ 4 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* !attli*g #opes !arbell Deadli-t+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* /ed !all Sla al"i*g Lu*ge+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* /ou*tai* Cliber Sta*di*g Cal- #aises+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* Lateral !ou*d Seated Cal- #aise+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* S"ippi*g 8i* place9
$%$#C&S$ ' !ac", Traps, !iceps S"ippi*g 8i* place9+ 2'3 i*utes o- cardio (ar'up (ar'up !e*t er !arbell #o(+ 1'2 (ar'up sets, 4 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* S"ippi*g 8i* place9 !e*t er Dubbell #o(+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* 0oblet Suat Seated Cable #o(s+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* !o: ;up
!arbell Shrug+ 4 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* Dubbell Step ps !arbell Curl+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* )ettlebell S(i*gs !arbell or $<'!ar .reacher Curl+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* /ed !all Sla #eerse !arbell Curl+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* Dubbell Lu*ge Seated .al'p !arbell rist Curl+ 3 sets o- '11 reps, 1 i*ute o- cardio acceleratio*, optio* !attli*g #opes