The title says it all. If you don’t train hard, you won’t receive the gains you are looking for. Why train if you don’t go all out?
Monday: Back
- Elliptical warm up 5
- Superset
- Cable row 4
- Ring pull ups 4
- Superset
- Hammer Strength row 4
- Hammer Strength pull down 4
- Superset
- Lower back extension 3
- Decline crunches 3
- Incline treadmill 25
Wednesday: Chest
- Elliptical warm up 10
- Superset
- Incline Hammer Strength machine 4
- Push ups 4
- Wide Hammer Strength chest press 4
- Standing cable fly 4
- Superset abdominals
- 25 Crunches
- 20 Right side oblique crunches
- 20 Left side oblique crunches
- 16 Hand to right and left toe crunches
- 75 flutter kicks
- 16 Mecca crunches
- Incline treadmill 25
Thursday: Shoulders
- Elliptical warm up 5
- Superset
- Dumbbell shoulder press 4
- Barbell upright row 4
- Dumbbell rainbow delts 3
- Superset
- Big bar shrugs 4
- Front / side / rear dumbbell delt superset, light 3
- Ball crunches 4
- Incline treadmill 10
Friday: Biceps, Triceps and Crossfit
- Elliptical warm up 5
- Crossfit
- Big bar bicep curls 4
- Kettle bell swings 4
- Close grip decline push ups 4
- Medicine ball squat throws 4
- Tricep push downs 4
- Leg lifts 4
- Superset
- Cable flex curls 4
- Tricep rope push down
Saturday: Cardio
- Elliptical 25
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Check out last weeks workout
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