[tj805]

Any and all criticism is welcome.

Upper days consist of; 15 min cardio session normally on treadmill at THR as a warm up. Followed by core; Hoist Ab Crunch 3x15, Torso Rotation 3x10, Knee Lifts 3x10. Then; Front Raise 3x10, Side Raise 3x10, Tricep Press 3x10, Bicep curl (left arm, right arm, then both) 3x10each, Chest Press 3x15, Midrow 3x10, Shoulder Press 3x10, and Lat Pull-Down (over and under) 3x10. No Cardio.

Lower days consist of; 15 min cardio session normally on treadmill at THR as a warm up. Followed by core; Push/Pull planks 3x10, Hyper-extensions 3x10, Side Bends 3x10. Then; Inner Thigh Abductors 3x10, Outer Thigh Abductors 3x10, Glute Extensions 3x10, Leg and Calf Press 3x10, Leg Curl 3x10, and Leg Extensions 3x10. Cardio; 30 minutes on Row Machine @ 25/30 SPM with damper @ 5.


Cardio days consist of; an hour on the treadmill or elliptical @ THR. Plus a few laps in the pool.

BI-WEEKLY (1&3)
Monday - UPPER
Tuesday - *REST*
Wednesday - LOWER
Thursday - *REST*
Friday - UPPER
Saturday - CARDIO
Sunday - *REST*

BI-WEEKLY (2&4)
Monday - LOWER
Tuesday - *REST*
Wednesday - UPPER
Thursday - *REST*
Friday - LOWER
Saturday - CARDIO
Sunday - *REST*