Exercise
Let my passion for fitness inspire you with these amazing workouts!

General Workout Plan

EXERCISE PLAN

-Try to work out 3-5 times a week, listen to your body if it is too much!

-Choose a max of 5 exercises per body part- except for LEG DAY- do all!

-Change up the exercises every time you work out!


DAY ONE
10 Min Warm Up/Stretch (elliptical, treadmill, ect.)
LEG EXERCISES (4 Sets of 8 Reps)
10 Min Cool Down
DAY TWO
10 Min Warm Up/Stretch
SHOULDERS/ABS EXERCISES (3 Sets of 12-15 Reps)
30 Min CARDIO (Elliptical, Treadmill)
DAY THREE
10 Min Warm Up/Stretch
CHEST/TRICEPS EXERCISES (3 Sets of 12-15 Reps)
30 Min CARDIO (Elliptical, Treadmill)
DAY FOUR
10 Min Warm Up/Stretch
LEG EXERCISES (4 Sets of 8 Reps)
10 Min Cool Down
DAY FIVE
10 Min Warm Up/Stretch
BACK/BICEPS EXERCISES (3 Sets of 12-15 Reps)
30 Min CARDIO (Elliptical, Treadmill)

CLICK EXERCISE NAMES FOR LINK TO BODYBUILDING.COM EXPLANATIONS!!!

BACK EXERCISES

• Barbell Dead-lift
  
• Hyper-extensions
  
• Lat Machine Pull Downs
  
• Bent Over Barbell Rows
  
• One Arm Dumbbell Row
  
• Seated Machine Rows 
  
• Alternate Renegade Row
  
• Chin Up
  
• Close Grip Lat Pull Down
  
• Straight Arm Pull Down
  
• Underhand Cable Pull Down
  
• V Bar Pull Down 
  
• Wide Grip Pulldown
  

BICEP EXERCISES

• Alternate Dumbbell Curls
  
• Incline Bench Dumbbell Curls
  
• Hammer Curls 
  
• Two Hand Cable Curls
  
• Standing Barbell Curls 
  
• Alternate Hammer Curls
  
• Barbell Curl
  
• Concentration Curls
  
• Incline Dumbbell Curl
  
• Preacher Curl
  
• Reverse Barbell Curl
  

SHOULDER EXERCISES

• Arnold Press
  
• Front Raises
  
• Side Laterals Raises
  
• Seated Bent Over Laterals
  
• Seated Dumbbell Press
  
• Seated Dumbbell Side Laterals
  
• Standing Military Press
  
• Upright Rows
  
• Arm Circles
  
• Dumbbell Incline Shoulder Raise
  
• Dumbbell Lying Rear Lateral Raise
  

ABDOMINAL EXERCISES

• Sit Ups
  
• Crunches 
  
• Crunch (Legs on Ball)
  
• Captain's Chair Leg Raises
  
• AB Crunch Machine
  
• Decline Bench Crunch
  
• Side Bend with Dumbbells
  
• Laying Leg Raises
  
• Bicycles
  
• Alternate Heel Touchers
  
• Barbell Side Bends
  
• Hip Raise
  
• Butt Ups
  
• Cable Crunch
  
• Decline Oblique Crunch
  
• Exercise Ball Crunch

• Exercise Ball Pull In
  
• Flat Bench Leg Pull In
  
• Flat Bench Lying Leg Raise
  
• Frog Sit Ups
  
• Jackknife Sit Ups (V Sit Ups)
  
• Knee Raise (Captain's Chair)
  
• Oblique Crunch
• Plate Twist
• Reverse Crunch
• Scissor Kicks
• Russian Twists
• Seated Barbell Twist
• Side Bridge
• Toe Touchers
• Weighted Ball Side Bend

CHEST EXERCISES

• Barbell Flat Bench Press
  
• Flat Bench Dumbbell Press
  
• Inclined Dumbbell Press
  
• Declined Dumbbell Press
  
• Parallel Dips
  
• Dumbbell Flyes
  
• Inclined Dumbbell Flyes
  
• Machine Flys (Pec-Dec Flys)
  
• Push Up (Wide, Narrow)
  
• Cable Crossover
• Dips (chest version)
• Push Up to Side Plank
• Straight-Arm Dumbbell Pullover

TRICEPS EXERCISES

• Tricep Cable Pressdowns
  
• Dumbbell Kickbacks
  
• Seated Dumbbell French Press
  
• Bench Dips 
  
• Standing Cable Tricep Extension
• Tricep Dumbbell Kickback
• Seated Tricep Extension
• Kneeling Cable Tricep Extension
• One Arm Floor Press
• Close Hand Tricep

LEG EXERCISES

Squats
Leg Press
Dumbbell Lunges
Leg Extensions
Leg Curls
Straight Leg Deadlifts
Dumbbell Deadlift Between Legs
Standing Calf Raises
Seated Calf Raises
Ball Leg Curls
Barbell Glute Bridge
Flutter Kicks
Glute Kickbacks
Lateral Bounds
Leg Lift
One Leg Barbell Squat
Scissors Jump
Star Jump
Stiff-Legged Barbell Deadlift
Thigh Abductor
Thigh Adductor

AT HOME EXERCISES

UPPER BODY
Warm Up- Jog, bike 10-15 Minutes
50-100 Jumping Jacks
3 sets of 10 Push Ups
3 sets of 8-10 Burpees
30 Second- 1 minute Plank
30 Second Side Plank (each side)
3 sets of 10 Bench/Chair Dips
20 Arm Circles in each direction
ALL abdominals exercises
*Add 30 Minute Cardio if possible 

• LOWER BODY

• Warm Up- Jog, bike 10-15 Minutes

• 3 Sets of 20

• Wide Squats

• Lunges

• Switch Lunges

• Sumo Squats

• 3 Sets of 15 

• Chair/Bench Step-Ups

• Jump Squats

• Mountain Climbers

• *Add 30 Minute Cardio if possible