MONDAY (UPPER BODY )

• Warm Up 15 minute walk or bike ride
• Front Raise 3x12
• Lateral Raise 3x12
• Bicep Curl 3x12
• Bent Over Row 3x12
• Shoulder Press 3x12
• hammer curls 3x12

TUESDAY (CORE)

• Russian Twists
• Heel Taps
• Bicycles
• Weighted Crunches
• Controlled Marches 4x10
• Crunch Kicks 4x8

Cardio at the END

WEDNESDAY (LOWER BODY)

• Stair Master
• Squats w/ Dumbbells 3x10
• Sumo Squat w/ Dumbbells 3x10
• Glute Bridge 3x10
• Leg Extensions
• RDLs 3x10
• Seated Leg Press

THURSDAY (FULL BODY)

FRIDAY (CARDIO)

• Warm Up 5 minutes (incline 6% at 2.7 mph
• Incline 9% at 3mph for 20 minutes
• Finish incline 13% at 3 mph

SATURDAY

SUNDAY

START WEIGHT: 291

MEAL PREP GROCERY LIST