alpha_m_image_consultingThe idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss.

Monday: Shoulders and Cardio

Shoulders:

Dumbbell Side Raises: 4 sets x 10-12 reps

Standing Barbell Shoulder Press (do seated if back problems): 4 sets x 10-12 reps

Dumbbell Front Raises: 4 sets x 10-12 reps

Rear Peck Deck: 4 sets x 12-15 reps

Upright Rows (on smith machine or free weight): 4 sets x 10-12 reps

Cardio:

30 min in target zone

Tuesday: Biceps and Abs and Cardio

Biceps:

Alternating Dumbbell Curls: 4 sets x 10-12 reps

Standing Barbell Curls: 4 set x 8-12 reps

Seated Hammer Curls: 4 sets x 10 to 15 reps

Preacher Curl (machine or free weights): 3 sets x 8-12 reps

Cable Bicep Curls: 3 sets x 10-12 reps

Abs:

Crunches on Bench: 4 sets x 25 reps

Cable Crunches: 4 sets x 20 reps

Leg Lifts (machine that has place for your back and arm pads): 4 sets x 15-20 reps

Cardio:

30 min target zone

Wed: Chest and Cardio

Chest:

Pec Deck: 4 sets x 10-12 reps

Dumbbell Bench Press: 4 sets x 10 reps

Dumbbell Flys w/ Push Ups: Dumbbell Fly 4 sets x 10 reps/ superset with pushups 4 sets x 15 reps

Body Weight Dips (use machine if you need to): 3 sets x 12-20 reps

Cable  Fly: 3 sets x 8-12 reps

Cardio:

35 min in target zone

Thursday: Legs and Cardio

Legs:

Leg Extensions: 4 sets x 20 reps

Hamstring Curls: 4 sets x 15 reps

Leg Press: 4 sets x 15-20 reps

Jump Squats: 3 sets of 25

Walking Lunges: 3 sets x 15reps (each leg)

Seated Calf Raises: 5 sets x 25 reps

Standing Calf Raises: 4 sets x 30 reps

Cardio:

30 min target zone

Friday: Triceps and Cardio

Triceps:

Tricep Push Down (with rope): 4 sets x 15 – 20reps

Tricep Dips (on bench): 4 sets x 20 reps

Skull Crushers: 4 sets x 12-15 reps

Tricep Push Downs (bar): 3 sets x 12-15 reps

Close Grip Push Ups (hands close to body and elbows slide back and against your body): 4 sets of 12-15

Cardio:

Cardio: 45 min in target zone

Saturday: Back and Cardio

Back:

Pull ups (use machine if needed): 5 sets x 4-12 reps

Seated Rows: 4 sets x 10-12 reps

Close Grip Pull downs: 4 sets x 8-12 reps

T Bar Row: 4 sets x 8-12 reps

Stiff Arm Push Downs: 4 sets x 10-12

Cardio:

Cardio: 35 min in target heart rate zone

Sunday: Rest