WORK OUTS

MONDAY- Shoulders, Biceps & Triceps
*10 min warmup
*Military press 3x12 
*Pullups 3x5
*Jumping jacks- 50
*Tricep dips 3x12
*Bicep cable curls 3x12
*Pushups- 10
*Jumping jacks - 50
*Tricep extensions 3x12
*Dumbbell curls 3x12
*Pushups-10
*Jumping jacks -50
*30-45 min cardio
*Abs

TUESDAY - Chest & Back
*10 min warmup
*Bench press 3x12
*Inclined bench press 3x12
*Jumping jacks -50

*Seated rows 3x12
*Lat pulls 3x12
*Dumbbell reverse flys 3x12
*Jumping jacks -50
*Bent over rows 3x12
*Back extensions 3x12
*30-45 min cardio
*Abs

WEDNESDAY - Legs
*10 min warmup
*Walking Squats -50
*Jumping Squats - 25
*Lunges -50 each leg
*Deadlifts 3x12
*Jumping jacks -50
*Calf raises 3x12
*Leg curls 3x12
*Leg extensions 3x12
*Jumping jacks -50
*Sumo squats with kettle ball 3x12
*Leg press 3x12
*Leg kickbacks 3x12
*Standing Leg abduction 3x12
*Jumping Jacks -50
*Abs

THURSDAY - Shoulders, Biceps & Triceps
*10 min warmup
*Military press 3x12
*Pullups 3x5
*Jumping jacks- 50
*Tricep dips 3x12
*Bicep cable curls 3x12
*Pushups- 10
*Jumping jacks - 50
*Tricep extensions 3x12
*Dumbbell curls 3x12
*Pushups-10
*Jumping jacks -50
*30-45 min cardio
*Abs

FRIDAY - Chest & Back
*10 min warmup
*Bench press 3x12
*Inclined bench press 3x12
*Jumping jacks -50
*Seated rows 3x12
*Lat pulls 3x12
*Dumbbell reverse flys 3x12
*Jumping jacks -50
*Bent over rows 3x12
*Back extensions 3x12
*30-45 min cardio
*Abs

SATURDAY - Legs
*10 min warmup
*Walking Squats -50
*Jumping Squats - 25
*Lunges -50 each leg
*Deadlifts 3x12
*Jumping jacks -50
*Calf raises 3x12
*Leg curls 3x12
*Leg extensions 3x12
*Jumping jacks -50
*Sumo squats with kettle ball 3x12
*Leg press 3x12
*Leg kickbacks 3x12
*Standing Leg abduction 3x12
*Jumping Jacks -50
*Abs

ABS
*Leg Raises 3x10
*30 sec plank
*Russian Twists 3x10
*30 sec plank
*Situps 3x10
*Crunches 3x10
*Side twisted crunches 3x10 per side
*30 sec plank

CARDIO
*Spinning
*Running
*Inclined treadmill
*Eliptical