Full Body Circuit

  1. Abdominal

  2. Lateral Raise

  3. Back Extension

  4. Chest Press

  5. Leg Press

  6. Dumbbels

  7. Pull Up Bar/ Leg Raises

  8. Leg Extension

  9. Arm Curls

  10. Seated Leg Press

  11. Overhead Press


3 Day Workout

DAY ONE

CHEST/TRI/BIS

4. Chest Press

9. Arm Curl

13. Decline Press

15. Tricep Extension

14. Incline Press

16. Bicep Curl

27. Flys

28. Tricep Press

DAY TWO

SHOULDERS/BACK

22. Lat Pulldown

11. Overhead Press 

18. MTS Row

2. Lateral Raises

30. Rear Delt Row

31. Shoulder Press

29. Back Extension

37. Lateral Raises

DAY THREE

LEGS/ABS

5. Leg Press

8. Leg Extension

19. Abs Crunch

10. Leg Curl

36. Glutes

34. Hip Adductor

35. Hip Abductor


5 Day Workout

DAY ONE

CHEST

4. Chest Press

13. Decline Press

14. Incline Press 

27. Flys

32. Chest Press

DAY TWO

BACK

3. Back Extension

17. High Row

18. MTS Row

22. Lat Pulldown

29. Back Extension

30. Rear Delt Row

DAY THREE

LEGS

8. Leg Extension

24. Calf Extension

25. Leg Pres

36. Glutes

26. Leg Curl

34. Hip Adductor

35. Hip Abductor

 

DAY FOUR

SHOULDERS

2. Lateral Side Raises

11. Overhead Press

12. Shoulder Press

31. Shoulder Press

37. Lateral Raise

Battle Ropes (3/30 sec sets)

DAY FIVE

ARMS/ABS

15. Tricep Extension

9. Arm Curls

28. Tricep Press

16. Bicep Curls

19. Abdominal Crunch

23. Bicep Curls

38. Torso Rotation