04-07-2014, 06:23 AM
Monday - Chest & Abs
Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.
All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.
Incline Barbell Bench Press, 6 sets x 6 reps
Flat Dumbbell Bench Press, 6 x 6
Pec Dec Flyes, 6 x 6
Hammer Strength Incline Bench Press, 6 x 6
Ab Machine Crunch, 6 x 6
Tuesday - Back & Calves
Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.
All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.
Pull Ups, 6 sets x 6 reps
Reverse Grip Rows, 6 x 6
Lat Pull Downs, 6 x 6
Pullovers, 6 x 6
Cable Low Rows, 6 x 6
Deadlifts, 6 x 6
Seated Calf Raises, 6 x 6
Wednesday - Arms & Abs
Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.
All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.
Barbell Curls, 6 sets x 6 reps
Cable Pressdowns, 6 x 6
Preacher Curls, 6 x 6
Close-Grip Bench Press, 6 x 6
Incline Hammer Curls, 6 x 6
Dips, 6 x 6
Leg Raises, 6 x 6
Thursday - Cardio Only
Perform 30-45 minutes of cardio, with a heart rate range of 130-150 bpm.
Friday - Legs & Calves
Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.
All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.
Squats, 6 sets x 6 reps
Leg Press, 6 x 6
Leg Curls, 6 x 6
Lunges, 6 x 6
Standing Calf Raises, 6 x 6
Saturday - Shoulders, Traps, & Abs
Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.
All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.
Standing Shoulder Press, 6 sets x 6 reps
Side Lateral Raises, 6 x 6
Front Raises, 6 x 6
Reverse Pec Dec (Rear Delts), 6 x 6
Shrugs, 6 x 6
Ab Machine Crunches, 6 x 6
Sunday
Off. (Don't even do cardio!)
Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.
All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.
Incline Barbell Bench Press, 6 sets x 6 reps
Flat Dumbbell Bench Press, 6 x 6
Pec Dec Flyes, 6 x 6
Hammer Strength Incline Bench Press, 6 x 6
Ab Machine Crunch, 6 x 6
Tuesday - Back & Calves
Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.
All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.
Pull Ups, 6 sets x 6 reps
Reverse Grip Rows, 6 x 6
Lat Pull Downs, 6 x 6
Pullovers, 6 x 6
Cable Low Rows, 6 x 6
Deadlifts, 6 x 6
Seated Calf Raises, 6 x 6
Wednesday - Arms & Abs
Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.
All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.
Barbell Curls, 6 sets x 6 reps
Cable Pressdowns, 6 x 6
Preacher Curls, 6 x 6
Close-Grip Bench Press, 6 x 6
Incline Hammer Curls, 6 x 6
Dips, 6 x 6
Leg Raises, 6 x 6
Thursday - Cardio Only
Perform 30-45 minutes of cardio, with a heart rate range of 130-150 bpm.
Friday - Legs & Calves
Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.
All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.
Squats, 6 sets x 6 reps
Leg Press, 6 x 6
Leg Curls, 6 x 6
Lunges, 6 x 6
Standing Calf Raises, 6 x 6
Saturday - Shoulders, Traps, & Abs
Perform 30-45 minutes of cardio before or after weights with a heart rate range of 130-150 bpm.
All exercises done for six sets of six reps with 30 seconds of rest in between sets. Choose a weight that is 80% of your 6 rep max.
Standing Shoulder Press, 6 sets x 6 reps
Side Lateral Raises, 6 x 6
Front Raises, 6 x 6
Reverse Pec Dec (Rear Delts), 6 x 6
Shrugs, 6 x 6
Ab Machine Crunches, 6 x 6
Sunday
Off. (Don't even do cardio!)
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