My Personal Training Schedule

=MONDAY=
Rest Day


=TUESDAY=
-Upper & Mid Back-

wide grip chin
narrow grip chin
wide lat pull down
narrow lat pull down
wide bend over row
narrow t-bar row
seated narrow grip cable row
single hand cable row

-Abs-

roman chair / cable crunches
vertical leg raise / lying leg raise
crunches / machine crunches


=Wednesday=
-Cardio-

HIIT
5mins warm up
8 x (30sec 100% + 60sec 75%)


=Thursday=
-Chest-

bench press / dumbell press
incline press / incline dumbell press
dumbbell flys / machine flys
dips
machine press

-Biceps-

Dumbbell curls / barbell curls
machine curls / cable curls

-Forearms-

reverse dumbell curls

-Abs-

roman chair / cable crunches
vertical leg raise / lying leg raise
crunches / machine crunches


=Friday=
-REST DAY-


=Saturday= *cheatday
-Legs-

Squats
Deadlift up straight leg down
leg extension
leg curl
seated calves raise

-Lower back-

Good morning
Hyper extension

-Triceps-

machine tricep extension
cable pulldown (bar)
cable pulldown (rope)


=Sunday=
-Shoulder-

behind the back shoulder press
push press
vertical pull
cable lats
front raise
bend over flys/ straight arm underhand pulldown
shrugs

-Abs-

roman chair / cable crunches
vertical leg raise / lying leg raise
crunches / machine crunches