My Week Long Workout Plan

by Elvo

Monday

Chest:
Flat: 6 sets of 8
Incline: 6 sets of 8
Dumbbell Flys: 5 sets of 8

Biceps:
Barbell Curls: 6 sets of 8
Concentration Curls: 5 Sets of 8

Triceps:
Pull Overs: 6 sets of 8
Dips: 5 sets of 8

Abs:
Crunches: 4 sets of 25

Tuesday:
Cardio, 8 Km (5 Mile) Run

Wednesday

Shoulders:
Military Press: 5 Sets of 8
Lateral Raises: 5 Sets of 8

Lower Body:
Squats: 6 Sets of 8
Lunges: 6 Sets of 8
Calf Raises: 6 Set of 8

Biceps:
Concentration Curls: 5 Sets of 5

Trapezius(Traps):
Shrugs: 6 Sets of 8

Thursday:
Cardio, 8 Km (5 Mile) Run

Friday:

Chest:
Flat: 6 Sets of 8
Dumbbell Flys: 5 Sets of 8

Biceps:
Barbell Curls: 6 Sets of 8

Triceps:
Tricep Press: 6 Sets of 8
Bench Dips: 6 Sets of 8

Abs:
Crunches 4 Sets of 25
Leg Raises: 3 Sets of 25

Saturday:
Cardio, 4 Km (2.5 Mile) Run

Sunday:
Cardio, 4 Km (2.5 Mile) Run