Day 1 – Shoulders/Cardio/Abs

  • Dumbbell Press 4×10
  • Lateral Raises 3×12
  • Reverse Pec Flye 3×12
  • Abs Circuit
  • 20 mins Interval Running 2:1 (Run 2 min: Walk 1 min)
  • Jump Rope 15 mins

Day 2 – Legs

  • Squats 4×10
  • Hack Squats 3×12
  • Lunges 3×12
  • Leg Curls Lying 3×12
  • Calf Raises Standing 4×10

Day 3- Cardio/Abs

  • 35 mins Stairmaster
  • 15 mins Jump Rope
  • 20 mins Interval Running 2:1 (Run 2 min: Walk 1 min)
  • Abs Circuit

Day 4 – Cardio

  • 1hr Interval Running 2:1 (Run 2 min: Walk 1 min)

Day 5 – Back/Arms

  • Lat Pulldowns 4×10
  • Rows/Cable or Dumbbell 3×12
  • Pushdowns 4×10
  • Kickbacks 3×12
  • Bar or Preacher Curls 4×10
  • Incline Dumbbell Curls 3×12

Day 6 – Cardio/Abs

  • 1hr Interval Running, Plyos and Kettle Bells
  • Abs Circuit

Day 7 – Off

  • Recovery day