Basic
Workout
Day 1 Chest Triceps
+Abs
10 minute cardio warmup
Barbell Bench Press 4 sets 10 reps each (decrease weight
each set) 30 second rest
Machine Chest Press 4 sets 15 reps each (decrease weight
each set) 30 second rest
Cable Flys 4 sets 15 reps each (decrease weight each set)
Superset
with pushups 4 sets til failure each set
Rope Pushdown 4 sets 20 reps each (decrease weight each set)
30 second rest
Lying Skull Crusher 4 sets 10 reps each (decrease weight
each set) 30 second rest
Regular Planks (abs) 4 sets 30 second hold (20 second rest)
Medicine Ball Twists (abs) 4 sets 20 reps each (30 second
rest)
30-40 minute cardio session
Day 2 Legs +Abs
10 minute cardio warmup
Leg Extension Machine 4 sets 20 reps each (decrease weight
each set) 30 second rest
Box Jumps 4 sets 15 reps
Superset with air squats 15 reps
Leg Curl Machine 3 sets 15 reps each (decrease weight each
set) 30 second rest
Calf Raises 3 sets 20 reps (decrease weight each set0 30
second rest
Situps 4 sets 15 reps (30 second rest)
Ab Roller (to the side) 4 sets 30 reps each (30 second rest)
30-40 minute cardio session
Day 3 Shoulders
Biceps + Abs
10 minute cardio warmup
Dumbbell Overhead Press 3 sets 12 reps each (decrease weight
each set) 30 second rest
Cable Side Raise 3 sets 15 reps each (decrease weight each
set) 30 second rest
Rear Delt Machine 3 sets 15 reps each (decrease weight each
set) 30 second rest
Barbell Curl 3 sets 15 reps each (decrease weight each set)
30 second rest
Cable Curl 3 sets 20 reps each (decrease weight each set) 30
second rest
Crunches (abs) 4 sets 20 reps each (30 second rest)
Side Planks (abs) 4 sets 30 second hold (20 second rest)
30-40 minute cardio session
Day 4 Back+ abs
10 minute cardio warmup
Dumbbell Row 4 sets 12 reps (decrease weight each set) 30
second rest
Lat Pulldown Machine 4 sets 15 reps (decrease weight each
set) 30 second rest
Seated Cable Row 4 sets 20 reps (decrease weight each set)
30 second rest
Superset
with Machine Rows 4 sets 20 reps (decrease weight each set) 30 second rest
6 inches (ab exercise) 4 sets 30 second hold each (20 second
rest)
Oblique crunch (ab exercise) 4 sets 20 reps (30 second rest)
30-40 minute cardio session
