3 Workouts Per Week, 1 day rest between workouts:
Workout 1
Circuit A: Repeat 2 times
Incline bench press 15 reps
Hammer Curl 15 reps
lying db french press 15 reps
bicycle 60 reps
Circuit B: Repeat 2 times
Step Ups 15 reps (per leg)
DB Shoulder Press 15 reps
Assisted Close Grip Chins 15 reps
Exercise Ball Crunch 25 reps
Workout 2
Circuit A: Repeat 2 times
DB flyes 15 reps
DB Bicep Curl 15 reps
DB kickbacks 15 reps
bicycle 30 reps
Circuit B: Repeat 2 times
Walking db lunge 12 reps (total)
DB lateral raise 15 reps
BB row 15 reps
Exercise Ball Crunch 25 reps
Workout 3
Circuit A: Repeat 2 times
Flat Bench Press 15 reps
DB Bicep Curl 15 reps
Overhead db tricep extension 15 reps
Bicycle 60 reps
Circuit B: Repeat 2 times
DB Squat 20 reps
DB front raise 15 reps
One Arm DB Row 15 reps
Exercise Ball Crunch 25
Workout 1
Circuit A: Repeat 2 times
Incline bench press 15 reps
Hammer Curl 15 reps
lying db french press 15 reps
bicycle 60 reps
Circuit B: Repeat 2 times
Step Ups 15 reps (per leg)
DB Shoulder Press 15 reps
Assisted Close Grip Chins 15 reps
Exercise Ball Crunch 25 reps
Workout 2
Circuit A: Repeat 2 times
DB flyes 15 reps
DB Bicep Curl 15 reps
DB kickbacks 15 reps
bicycle 30 reps
Circuit B: Repeat 2 times
Walking db lunge 12 reps (total)
DB lateral raise 15 reps
BB row 15 reps
Exercise Ball Crunch 25 reps
Workout 3
Circuit A: Repeat 2 times
Flat Bench Press 15 reps
DB Bicep Curl 15 reps
Overhead db tricep extension 15 reps
Bicycle 60 reps
Circuit B: Repeat 2 times
DB Squat 20 reps
DB front raise 15 reps
One Arm DB Row 15 reps
Exercise Ball Crunch 25
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