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Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
Day 6 |
Day 7 |
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SITUPS, FULL (uppers) |
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SETS |
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REPS |
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CRUNCH (uppers) |
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SETS |
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REPS |
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REVERSE CRUNCH (lower) |
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SETS |
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REPS |
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REVERSE CRUNCH, Legs Extended (lower) |
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SETS |
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REPS |
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CROSSOVER CRUNCH, Knee Crossed (obliques) |
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SETS |
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REPS |
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CROSSOVER CRUNCH, Knees To One Side (obliques) |
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SETS |
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REPS |
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BALL CRUNCH (uppers / core) |
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SETS |
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REPS |
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BALL CROSSOVER CRUNCH (obliques / core) |
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SETS |
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REPS |
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TUCK & CRUNCH (uppers and lowers) |
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SETS |
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REPS |
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CYCLING CRUNCH (uppers and lowers) |
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SETS |
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REPS |
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GRIPMASTER™ GROSS GRASP (forearms) |
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SETS |
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REPS |
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GRIPMASTER™ KEY PINCH (forearms) |
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SETS |
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REPS |
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RUBBERBAND STRECH (forearms) |
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SETS |
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REPS |
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BICEP CURL, DUMBBELLS (biceps) |
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SETS |
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REPS |
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HAMMER CURL, DUMBBELLS (biceps & forearms) |
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SETS |
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REPS |
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REVERSE GRIP CURL, DUMBBELLS (biceps & forearms) |
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SETS |
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REPS |
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TRICEP KICKBACK, DUMBBELLS (triceps) |
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SETS |
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REPS |
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TWO-HANDED TRICEP CURL, DUMBBELLS (triceps) |
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SETS |
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REPS |
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BALL ALTERNATING BICEP CURL, DUMBBELLS (biceps / core) |
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SETS |
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REPS |
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BALL ALTERNATING HAMMER CURL, DUMBBELLS (biceps & forearms / core) |
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SETS |
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REPS |
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SHOULDER PRESS, DUMBBELLS |
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SETS |
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REPS |
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SHOULDER FLYE, DUMBBELLS |
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SETS |
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REPS |
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SHOULDER SIDE LIFT, DUMBBELLS |
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SETS |
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REPS |
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BALL SHOULDER PRESS, DUMBBELLS |
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SETS |
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REPS |
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SQUATS, DUMBBELLS |
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SETS |
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REPS |
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TOE LIFTS, DUMBBELLS |
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SETS |
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REPS |
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LUNGE & SQUAT, DUMBBELLS |
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SETS |
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REPS |
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CALF JUMPS, DUMBBELLS |
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SETS |
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REPS |
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FLAT CHEST PRESS, DUMBBELLS |
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SETS |
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REPS |
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FLAT CHEST FLYE, DUMBBELLS |
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SETS |
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REPS |
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BALL INCLINE PRESS, DUMBBELLS |
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SETS |
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REPS |
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BALL INCLINE FLYE, DUMBBELLS |
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SETS |
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REPS |
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ONE ARM ROW, DUMBBELLS |
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SETS |
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REPS |
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STANDING BENT-OVER FLYES, DUMBBELLS |
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SETS |
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REPS |
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BALL, DUMBBELL PULLOVER |
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SETS |
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REPS |
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BALL, SEATED SHRUG, DUMBBELLS |
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SETS |
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REPS |
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FLAT PUSHUPS (Biceps, triceps, chest) |
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SETS |
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REPS |
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INCLINE PUSHUPS (Biceps, triceps, chest) |
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SETS |
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REPS |
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DECLINE PUSHUPS (Biceps, triceps, chest) |
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SETS |
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REPS |
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IRON CROSS, DUMBBELLS (Biceps, shoulders, legs) |
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SETS |
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REPS |
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