| EXERCISE | SET # | REP # |
Perform each exercise in succession without pausing in between. Do this curcuit twice.
| bench press or incline dumbbell press | 1 x | 15-20 |
| front lat pull down or front pull up | 1 x | 15-20 |
| ab exercise (your choice) | 1 x | 30-50 |
| stationary cycle | 3 to 5 minutes |
Perform each exercise in succession without pausing in between. Do this curcuit twice.
| flat bench flyes or pec deck | 1 x | 15-20 |
| low pulley row or one-arm dumbbell raise | 1 x | 15-20 |
| ab exercise (your choice) | 1 x | 30-50 |
| stationary cycle | 3 to 5 minutes | |
Perform each exercise in succession without pausing in between. Do this curcuit twice.
| reverse lunges | 1 x | 15-20 |
| butt blasters | 1 x | 15-20 |
| stationary cycle | 3 to 5 minutes |
| EXERCISE | SET # | REP # | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| leg extensions | 1 x | 15-20 |
| leg curl | 1 x | 15-20 |
| standing calf raise | 1 x | 15-20 |
| stationary cycle | 3 to 5 minutes |
Perform each exercise in succession without pausing in between. Do this curcuit three times.
| squats or leg press | 1 x | 15-20 |
| reverse lunges | 1 x | 15-20 |
| leg press/calf extensions | 1 x | 15-20 |
| stationary cycle | 3 to 5 minutes | |
| EXERCISE | SET # | REP # |
Perform each exercise in succession without pausing in between. Do this curcuit three times.
| dumbbell military press | 1 x | 15-20 |
| lateral raise | 1 x | 15-20 |
| overhead triceps extension | 1 x | 15-20 |
| ez curl | 1 x | 15-20 |
| abs (your choice) | 1 x | 30-50 |
| stationary cycle | 3 to 5 | minutes |
Perform each exercise in succession without pausing in between. Do this curcuit twice.
| dumbbell curl | 1 x | 15-20 |
| dumbbell kickbacks or cable tricep extension | 1 x | 15-20 |
| butt blasters | 1 x | 15-20 |
| abs (your choice) | 1 x | 30-50 |
| stationary cycle | 3 to 5 minutes |