My workout routine

srwagner2013

In case anyone is looking for a weekly workout plan, this is what I do.

MONDAY: LEGS
Warm up: 5 minute cardio
1a Squats
2b KB straight leg-dead lift
3a Leg press
4b Single leg press
5a Hamstring curls
6b Leg extensions
7a Abductor
8b Adductor
Cardio: 20 minute bike

TUESDAY: PUSH
Warm up: 5 minute cardio
1 Bench press
2 Push ups
3 Pec fly
4 Incline press
5a Cable rope overhead triceps
6b Dips
7a Bosu plank
8b Bosu knee to shoulder
Cardio: 20 minute stair stepper

WEDNESDAY: CARDIO
30 minute cardio (light)

THURSDAY: PULL
Warm up: 5 minute cardio
1 Dead lift
2 Rows
3 Pull ups
4 Alternating hammer curls
5 Lat pull downs
6 Back extensions
7a Captain’s chair
8b Bosu leg pull in
Cardio: 20 minute bike

Friday: SHOULDERS, BICEPS AND ABS
Warm up: 5 minute cardio
1 Clean and press
2 Shoulder machine
3 Arnold press
4 Alternating hammer curls
5 21 bicep curls
6a Weighted crunches w. med. ball
7b Russian twist w. med ball
8c Bosu knee to shoulder
Cardio: 20 minute stair stepper

Saturday: CARDIO
30 minute cardio: (intervals)

Sunday: REST