Week 21-28 Training Program Workout #1- Chest, Back, Abs Bodypart Exercise Sets Reps Watch Chest Incline Push-Ups 4 15-20 Chest Cable Crossovers 4 15-20 Back Lat Pulldown 4 10-15 Back One Arm Dumbell Row 4 10-15 Abs Ball Tuck 2 To Failure Abs Cross Crunches 2 To Failure Time Window- Minimum 45 Minutes Maximum 60 Minutes Workout #2- Legs, Calves Bodypart Exercise Sets Reps Watch Legs Thigh Extensions 4 10-15 Legs Step-Ups 4 20-30 Legs Lying Leg Curls 3 15-20 Calves Dumbell Calf Raise 3 To Failure Time Window- Minimum 45 Minutes Maximum 60 Minutes Workout #3- Shoulders, Biceps, Triceps Bodypart Exercise Sets Reps Watch Shoulders Dumbell Military Press- Seated 3 15-20 Shoulders Dumbell Front Raises 3 15-20 Biceps Dumbell Hammer Curl 3 12-15 Biceps Barbell Curl 3 12-15 Triceps Dumbell Tricep Extensions 3 15-20 Triceps Dumbell Kickbacks 3 15-20 Time Window- Minimum 45 Minutes Maximum 60 Minutes Schedule 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout #1 Off (cardio)* Workout #2 Workout #3 Workout #2 Off (cardio)* Off (cardio)* OR Schedule 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout #1 Off (cardio)* Workout #2 Off (cardio)* Off (cardio)* Workout #3 Off (cardio)* *optional Important: Remember to stay within your target heart rate zone when training. To learn more about your heart rate and training click here Warning: Consult a medical or fitness professional prior to beginning any exercise program. Discontinue exercising immediately if you experience any pain, undue discomfort, or shortness or breath.

%Eoffer% %unsub_training%