Unfortunately, I had a bad start to my day. This is not an excuse to miss the gym, but I did not get the proper nutrition today. I am going to skip today, but I made my plan for the rest of the week. My goal this week is to stay focused and complete my workouts.

Tuesday – Shoulders, Chest and Triceps

• 5 minute warm-up on the treadmill – walk or jog
• Barbell bench press (wide grip): 3 sets of 10 –12 (Chest, Triceps & Shoulders)
• Dumbbell flyes on incline bench: 3 sets of 10–12 (Chest & Shoulders)
• Cable cross over: 3 sets of 10–12 (Chest)
• Dips on a bench (using a dumbbell or plate): 3 sets of 10 –12 (Chest & Triceps)
• Overhead triceps press with a dumbbell: 3 sets of 10–12 (Triceps)
• Skull crushers: 3 sets of 10–12 (Triceps)
• Arnold press: 3 sets of 10–12 (Shoulders)
• Pec Deck Machine – Reverse Flyes : 3 sets of 10–12 (Shoulders)
• Standing one arm lateral raise with dumbbells: 3 sets of 10–12 (Shoulders)
• End with 5–10 minutes of stretching

Wednesday – Legs & Calves

• 5 minute warm-up on recumbent bike
• Barbell squat (shoulder width stance): 3 sets of 10–12 (Quads)
• Walking barbell lunges (short strides): 3 sets of 10–12 (Quads)
• Abductor: 3 sets of 10–12 (Glutes)
• Seated hamstring curl: 3 sets of 10–12 (Hamstrings)
• Single leg deadlift with barbell on bench: 3 sets of 10–12 (Hamstrings & Glutes)
• Butt blaster (donkey kick machine) or push-downs on the Gravitron Machine: 3 sets of 10–12 (Glutes)
• Sumo squat with dumbbell: 3 sets of 10–12 (Glutes & Hamstrings)
• Standing calf raise: 3 sets of 10–12 (Calves)
• Seated calf raise: 3 sets of 10–12 (Calves)
• End with 5–10 minutes of stretching

Thursday – Rest Day

Be sure to add a rest day to the middle of your week. You may be sore and your muscles need time to repair and grow.

Friday – Back, Biceps and Abs

• 5 minute warm-up on the treadmill – walk or jog
• Wide grip lat pull down: 3 sets of 10–12 (Back)
• Seated cable row: 3 sets of 10–12 (Back)
• Hyperextension holding a weight: 3 sets of 10–12 (Back)
• Alternating dumbbell curls: 3 sets of 10–12 (Biceps)
• Preacher barbell curl: 3 sets of 10–12 (Biceps)
• Plank: 3 sets of 20 seconds (timed) (Abs)
• Captain’s chair leg lifts: 3 sets of 15 (Abs)
• Stability ball crunch: 3 sets of 30 (Abs)
• Side hip raise on floor: 3 sets of 10–15 (Abs)
• Cardio for 30 minutes on the step mill, elliptical or walking uphill on the treadmill
• End with 5–10 minutes of stretching

Saturday – Legs & Calves

• 5 minute warm-up on recumbent bike
• Single leg hamstring curl: 3 sets of 10–12 (Hamstrings)
• Stiff leg deadlifts: 3 sets of 10–12 (Hamstrings & Glutes)
• Sumo Squat: 3 sets of 10–12 (Hamstrings & Glutes))
• Leg press (shoulder width): 3 sets of 10–12 (Quads, Hamstrings & Glutes)
• Barbell squat (wide stance): 3 sets of 10–12 (Hamstrings & Glutes)
• Single-leg leg extensions: 3 sets of 10–12 (Quads)
• Seated calf raise: 3 sets of 10–12 (Calves)
• Standing calf raise: 3 sets of 10–12 (Calves)
• End with 5–10 minutes of stretching

Sunday – Shoulders & Cardio

• 5 minute warm-up on the treadmill – walk or jog
• Military dumbbell press on straight back bench: 3 sets of 10–12 (Shoulders)
• Seated bent over lateral raise (palms down): 3 sets 10–12 (Shoulders)
• Front deltoid raises open to a “T”: 3 sets of 10–12 (Shoulders)
• Pec Deck Machine – Reverse Flyes: 3 sets of 10–12 (Shoulders)
• Cardio: 30 minutes on the elliptical, step mill or walking uphill on the treadmill
• End with 5–10 minutes of stretching