Monday To Sunday Workout Plan

Monday
Running Track or Treadmill Warm Up
D/B Floor To Overhead From Front
D/B Floor To Overhead From Side
Squats X15 X15 X15 X15

Sit Ups X15 X15 X15 X15
D/B Side Raises
D/B Front Raises
D/B Standing Push Presses Overhead
D/B Standing Chest Flies
K/B Oblique Sides “Legs Up”
K/B Oblique Sides Heavy Sides

Cable Workout – Chest
Cable Abs – Axes, Raises, Downs
Bench Press Flat
Running Track 10min Finish

Evening Lake Run

Tuesdays
Running Track or Treadmill Warm Up
D/B Floor To Overhead From Front
D/B Floor To Overhead From Side
TRX Squats X15 X15 X15 X15
Sit Ups X15 X15 X15 X15
D/B Hammers
Cable Tricep Downs
Battle Ropes
Ab Frame
Back Machine Pull-ins
Bar Pull Downs
Deadlifts

Running Track 10min Finish

Wednesday
Running Track or Treadmill Warm Up
D/B Floor To Overhead From Front
D/B Floor To Overhead From Side
Squats X15 X15 X15 X15

Sit Ups X15 X15 X15 X15
D/B Side Raises
D/B Front Raises
D/B Standing Push Presses Overhead
D/B Standing Chest Flies
K/B Oblique Sides “Legs Up”
K/B Oblique Sides Heavy Sides

Cable Workout – Chest
Cable Abs – Axes, Raises, Downs
Bench Press Inverted
Running Track 10min Finish

Evening Lake Run

Thursday
Running Track or Treadmill Warm Up
D/B Floor To Overhead From Front
D/B Floor To Overhead From Side
TRX Squats X15 X15 X15 X15
Sit Ups X15 X15 X15 X15
D/B Hammers
Cable Tricep Downs
Battle Ropes
Ab Frame
Back Machine Pull-ins
Bar Pull Downs
Deadlifts

Friday
Running Track or Treadmill Warm Up
D/B Floor To Overhead From Front
D/B Floor To Overhead From Side
Squats X15 X15 X15 X15

Sit Ups X15 X15 X15 X15
D/B Side Raises
D/B Front Raises
D/B Standing Push Presses Overhead
D/B Standing Chest Flies
K/B Oblique Sides “Legs Up”
K/B Oblique Sides Heavy Sides

Cable Workout – Chest
Cable Abs – Axes, Raises, Downs
Bench Press Flat
Running Track 10min Finish

Evening Lake Run

Saturday
Rest Day Maintainance Calories

Sunday
Lake Run
10K Minimum Steps

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