Total Body Workout Plan

DAY 1—

Cardio:

5 minute warm-up

30 minutes treadmill (speed 3.4 15% incline)

5 minute cool-down

Weights:

Bench Press

Incline Bench Press

Dumbbell Bench Press on Stability Ball

Push Ups

Dumbbell Chest Flies

 

DAY 2—

Cardio:

5 minute warm-up

30 minutes treadmill (speed 4.0 8% incline)

5 minute cool-down

Weights:

Dumbbell Bicep Curls

Dumbbell Hammer Curls

Barbell Reverse Curls

Wrist Curls

One Arm Overhead Tricep Extension

Tricep Kickback

Tricep Extension

 

DAY 3—

Cardio:

5 minute warm-up

30 minute elliptical ( level 5)

5 minute cool-down

Weights:

Lat Pull-Down

Bent-Over Rows

One Arm Rows

Seated Rows

Bent-Over Flies

 

DAY 4—

OFF

 

DAY 5—

Cardio:

5 minute warm-up

40 minutes treadmill (5 min. speed 3.8 (walk)—5 min. speed 5.5 (jog)—repeat)

5 minute cool-down

Weights:

Upright Row

Dumbbell Shoulder Press

Dips

Front Shoulder Raise

Lateral Raise

 

DAY 6—

Cardio:

5 minute warm-up

30 minutes biking (70 RPM +)

5 minute cool-down

Weights:

Leg Press

Leg Extension

Leg Curl

Heel Raises

Lunges

Step-Ups

 

DAY 7—

Cardio:

5 minute warm-up

30 minutes stair climber

5 minute cool-down

Alternate Fun Activity (i.e. racquetball, tennis, hiking, swimming…)