JustPaste.it
  1. Monday (Chest Workout )
  2. 10 min walk
  3. Barbell Bench Press 12x3
  4. 2 Minute Running at 10 MPH
  5. Barbell Incline Bench Press 12x3
  6. Ab Crunch Machine 12x3
  7. 2 Minute Running at 10 MPH
  8. Decline Barbell Bench Press 12x3
  9. Ab Straps Leg raises 12x3
  10. 2 Minute Running at 10 MPH
  11. Dumbbell Chest flyes 12x3
  12. Flat bench crunches 20x3
  13. 2 Minute Running at 10 MPH
  14. Pec Deck 12x3
  15. Flat Bench Lying Leg Raise 12x3
  16. 30 Minutes Elliptical trainer at resistance level of 10 (350 Calories)
  17. 30 Minutes of Treadmill at 6.5 MPH with (incline 2.0%) (250 Calories)
  18.  
  19. Tuesday (Back Workout)
  20. 10 Min walking
  21. Bent Over Barbell Rows 12x3
  22. Seated Cable Rows 12x3
  23. Dumbbell Side Bend 12x3
  24. 2 Minute Running at 10 MPH
  25. Wide-Grip Lat Pulldown 12x3
  26. Ab Crunch Machine Sides 12x3
  27. 2 Minute Running at 10 MPH
  28. Machine Row (one hand) 12x3 Both Hand 20x3
  29. Lat Pulldown 12x3
  30. 2 Minute Running at 10 MPH
  31. Side Bend, Broomstick 20x3
  32. Behind-the-Neck Lat Pull-Down 20x3
  33. 30 Minutes Elliptical trainer at resistance level of 10 (350 Calories)
  34. 30 Minutes of Treadmill at 6.5 MPH with (incline 2.0%) (250 Calories)
  35.  
  36. Wednesday (Shoulder Workout)
  37. 10 min walk at 5 MPH
  38. Barbell Shoulder Press 12x3
  39. barbell shoulder press behind neck 12x1
  40. 2 Minute Running at 10 MPH
  41. Dumbbell Lateral Raise 5x3 8x3 12x3
  42. Ab Crunch Machine 12x3
  43. 2 Minute Running at 10 MPH
  44. Dumbbell Shoulder Press 12x3
  45. Flat bench crunches 20x3
  46. 2 Minute Running at 10 MPH
  47. Seated Dumbbell Shoulder Fly 12x3
  48. Ab Straps Leg raises 12x3
  49. 2 Minute Running at 10 MPH
  50. Front Cable Raise 12x3
  51. 30 Minutes Elliptical trainer at resistance level of 10 (350 Calories)
  52. 30 Minutes of Treadmill at 6.5 MPH with (incline 2.0%) (280 Calories)
  53.  
  54. Thursday (Leg Workout)
  55. 10 min walk at 5 MPH
  56. Goblet Squat, Dumbbell 12x3
  57. Ab Crunch Machine (Sides) 12x3
  58. Incline Leg Press 12x3
  59. Flat bench crunches (Sides) 20x3
  60. Barbell Deadlift 8x3
  61. Dumbbell Side Bend 12x3
  62. Leg Extensions 12x3
  63. Prone Leg Curl 12x3
  64. Stationary Lunge 12x3
  65. 30 Minutes of Treadmill at 6.0 MPH with (incline 0.0%)
  66.  
  67. Friday (Biceps And Triceps Workout)
  68. 10 Min walking
  69. Bench Press Arm 12x3
  70. Rope Triceps Press-Downs 12x3
  71. Triceps extension 12x3
  72. Cable Rope Overhead Triceps Extension 12x3
  73. Dip Machine 12x3
  74. Standing Biceps Cable Curl 40x1
  75. Chest Supported Incline Row 40x1
  76. Standing Barbell Curl 12x3
  77. Preacher Curl 12x3
  78. Dumbbell Curl 12x2
  79. 30 Minutes Elliptical trainer at resistance level of 10 (350 Calories)
  80. 30 Minutes of Treadmill at 6.6 MPH with (incline 2.0%) (280 Calories)
  81.  
  82. Saturday Just Cardio
  83. Sunday Off