Week 4-10 Training Program Workout #1- Legs, Back, Biceps, Calves Bodypart Exercise Sets Reps Watch Legs Leg Press 2 15-20 Legs Dumbell Lunges 2 15-20 Back D-Handle Pulldown 2 15-20 Back Seated Low Rows 2 15-20 Biceps Dumbell Stability Ball Curls 2 15-20 Calves Dumbell Calf Raise 2 15-30 Time Window- Minimum 25 Minutes Maximum 40 Minutes Workout #2- Chest, Shoulders, Triceps, Abs Bodypart Exercise Sets Reps Watch Chest Dumbell Bench Press 4 15-20 Shoulders Dumbell Military Press- Seated 3 15-20 Triceps Close Grip Bench Press 2 15-20 Abs Knee to Elbow Crunches 2 15-30 Time Window- Minimum 25 Minutes Maximum 40 Minutes Schedule 1 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout #1 Workout #2 Off Workout #1 Workout #2 Off Off OR Schedule 2 Monday Tuesday Wednesday Thursday Friday Saturday Sunday Workout #1 Off Workout #2 Off Workout #1 Workout #2 Off 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.

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