5, 4, 3, 2, 1

5, 4, 3, 2, 1

This represents the muscle groups you will be targeting… here we go! Everything you do is for a FULL minute, then switch! 30 sec rest after 1 set is complete! Do 2 sets for EACH workout! J Use lighter weight, MORE reps!

5…Legs

• Leg Press
• Leg Extension
• Pendulum Lunges (30 secs e/side)
• Leg Curl
• Standing Calf Raises

4…Shoulders

• DB Shoulder Press
• Side Lateral Raises
• Front Lateral Raises
• DB Upright Rows

3…Back

• Cable Low Row
• Delt Flys
• Lat Pull Down (wide grip)

2…Biceps

• Standing DB Bicep Curls (same time)
• Standing DB Hammer Curls (alternate)

1…Triceps

• Bench Dips

Cardio: Treadmill (40 mins)

Time	Incline	Speed
0-2	4	5.0
2:01-4	6	5.5
4:01-5	6	6.5
15 Push ups

Repeat 6 times J