Gym Plan

23rdJanuary – 20th February

Monday

Legs

• Warm up: Walk on treadmill for 5 minutes, stretch legs
• Jumping squats – 6x10 or 3x30
• Squats at the rack with light weight – 4x20
• Squats at the rack with heavier weight – 4x6-8
• Deadlifts (straight-legged or sumo) – 3x12
• Leg extensions – 4x20 (pause for 5 seconds on the last five reps)
• Lying ham curls – 3x15 (pause 5 seconds on the last five reps)
• Leg press (feet together at top) – 2x20 or 4x6-8
• Walking lunges – 4x24

Abs

• Abs Solution – 6:00PM

Boxing

Tuesday

Back

• Warm up: pull ups – 4x8
• Wide bar seated row – 4x15
• Close grip seated row – 4x15
• Lat pulldown – 4x15
• Single arm dumbbell row – 4x12 each arm
• Standing T-bar row – 4x12

Triceps

• Skullcrusher – 4x12
• Cable push-down – 4x12
• Weighted bench dip – 4x12
• Seated overhead dumbbell extension – 4x12
• Cable kick-backs – 4x12
• Cable overhead extension with rope – 4x12

Cardio

• Rhythm Ride – 7:00PM

Wednesday

Chest

• Warm up: Push-ups – 4x15
• Bench press machine – 4x10
• Incline press machine – 4x10
• Cable flye machine – 4x10
• Cable cross-overs – 4x10

Biceps

• Barbell curve – 4x12
• Cable biceps curl – 4x12
• Concentration curl – 4x12
• Incline hammer curls – 4x12

Abs

• Abs solution – 6:00PM

Boxing

Thursday

Shoulders and Delts

• Warm up: Arm circles – 2x20 forward and 2x20 backward
• Front raises – 4x12
• Side lateral raise – 4x12
• Seated bent over delt raise – 4x12
• Shoulder raise – 4x12
• Rear/delt fly machine – 4x12

Traps

• Scapular pull-up – 4x12
• Shrugs – 4x15

Calves

• Seated calf raise – 4x25
• Standing calf raise – 4x25

Cardio

Friday

Legs

• Warm up: Walk on treadmill for 5 minutes, stretch legs, 10 body-weight jump squats

• Split squats – 4x12 each leg
• Sumo deadlift – 3x12
• Straight legged deadlifts – 3x10
• Hip thrusters – 4x15
• Jumping lunges – 4x10 each leg
• Leg extension – 4x20
• Leg press – 2x20, then 4x6-8

Abs

Boxing

Saturday

Rest

Sunday

Cardio

• Rhythm ride – 4:00PM