Put Forth Effort

Cardio

• Incline Treadmill Walk: 30 minutes

Core Training

Perform 2 rounds of the following exercises:

1. 50 Barbell Twists
2. 50 Barbell Side Bends
3. 50 Reverse Crunches
4. 50 Ankle Taps
5. 50 Flutter Kicks

Weight Training: Chest & Triceps

DB Bench Press

• 20 reps @ 50 lbs
• 15 reps @ 60 lbs
• 15 reps @ 75 lbs
• 12 reps @ 80 lbs
• 12 reps @ 85 lbs
• 12 reps @ 85 lbs
• 12 reps @ 85 lbs

Incline DB Bench Press

• 20 reps @ 50 lbs
• 10 reps @ 75 lbs
• 10 reps @ 80 lbs
• 8 reps @ 85 lbs
• 8 reps @ 85 lbs
• 8 reps @ 85 lbs

Pull-Ups

• 6 sets of 6 reps

Bench Press

• 100 reps @ 45 lbs (bar)
• 80 reps @ 65 lbs
• 60 reps @ 85 lbs
• 40 reps @ 105 lbs
• 20 reps @ 125 lbs
• 20 reps @ 125 lbs
• 20 reps @ 125 lbs

Hanging Knee Raises

• 7 sets of 12 reps

Cable Crossovers

• 50 reps @ 30 lbs
• 40 reps @ 40 lbs
• 30 reps @ 50 lbs
• 20 reps @ 60 lbs
• 20 reps @ 70 lbs
• 15 reps @ 80 lbs

Cable Rope Tricep Extensions

• 50 reps @ 50 lbs
• 50 reps @ 60 lbs
• 50 reps @ 70 lbs
• 50 reps @ 80 lbs

Single Arm Cable Tricep Pull Downs

• 4 sets of 25 reps @ 20 lbs