Workout Schedule

Monday

Tuesday

Wednesday

7:20AM Stretching 10 Min. 4:30PM Chest/Triceps 30 Min. 6:10PM Jogging 30 Min.

7:20AM Stretching 10 Min. 4:30PM Biceps/Back 30 Min. 6:10PM Jogging 30 Min

7:20AM Stretching 10 Min. 4:30PM Shoulders/Thigh 30 Min. 6:10PM Biking 30 Min

Day Monday

Body Part Chest

Triceps

Tuesday

Biceps

Back

Wednesday

Shoulders

Thigh

Thursday Friday

FREE Chest

Thursday Friday FREE

7:20AM Stretching 10 Min. 4:30PM Chest/Triceps 30 Min. 6:10PM Biking

Saturda y FREE

Exercise Push ups Assisted Chest Dip Weighted Chest Dip Dips Single Arm Pullover Lying Tricep Extension Dumbell Curl Barbell Curl Hammer Curl Bent-over Row Lying Row Supine Row Arnold Press Front Raise Shoulder Press Dumbell Lunge Step-up Squat

Sets 3 3

Reps 10 10

Weight N/A N/A

3

5

5 Lbs

3 3

10 10

N/A 5 Lbs

3

10

10 Lbs

3

10

10 Lbs

3 3

5 10

20 Lbs 10 Lbs

3

10

10 Lbs

3 3 3 3 3

10 10 10 10 10

10 Lbs N/A 10 Lbs 10 Lbs 10 Lbs

3

10

10 Lbs

3 3

10 10

10 Lbs 10 Lbs

Push ups Assisted

3 3

10 10

N/A N/A

Sunday FREE

Triceps

Saturday Sunday

FREE FREE

Chest Dip Weighted Chest Dip Dips Single Arm Pullover Lying Tricep Extension

3

5

5 Lbs

3 3

10 10

N/A 5 Lbs

3

10

10 Lbs