​Exercise Plans

Day 1

Exercise Sets Reps Muscle Group
Jump Squat 3 12 Legs
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Machine Leg Press Both Legs 4 8 Legs
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Barbell Front Lunge 4 5 Legs
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Prone Machine Leg Curl Both Legs 3 12 Legs
SUPER-SET 0 0 TIPS
Step Ups Alternating Legs 3 5 Legs
Seated On Bench Bar Lat Pulldowns 3 12 Back
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Overhead Cable Pulldowns Both Arms 3 15 Back
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Laying On Ground Dumbbell Prone Cobras 3 10 Back
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Laying On Ball Abdominal Crunch With Cable 3 25 Abs
SUPER-SET 0 0 TIPS
Plank 3 30 Abs

 

Day 2

Exercise Sets Reps Muscle Group
Standing High Cable Flys Both Arms 3 12 Chest
Tri-Set 0 0 TIPS
Standing High Cable Chest Press Both Arms 3 15 Chest
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Barbell Bench Press On Bench 3 12 Chest
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Dumbbell Bench Press On Bench Alternating Arms 3 10 Chest
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Seated Barbell Biceps Curl 3 12 Arms
Tri-Set 0 0 TIPS
Laying On Bench Bar Triceps Extension Both Arms 3 12 Arms
Tri-Set 0 0 TIPS
Jump Rope 0 0 Cardio
Standing Cable Triceps Extension Both Arms 3 15 Arms
Tri-Set 0 0 TIPS
Standing Biceps Curl Dumbbell With Band Alternating Arms 3 15 Arms
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Bent Over Cable Crunch 3 15 Abs
SUPER-SET 0 0 TIPS
V-Ups With No Equipment 3 12 Abs

 

Day 3

Exercise Sets Reps Muscle Group
Seated Machine Leg Extension Both Legs 3 10 Legs
Barbell Squat 3 8 Legs
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Dumbbell Side Lunge 3 10 Legs
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Dumbbell Straight Legged Deadlift 3 12 Legs
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Barbell Military Press 3 12 Shoulders
Tri-Set 0 0 TIPS
Standing Dumbbell Side Raise Both Arms 3 10 Shoulders
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Barbell Upright Row 3 8 Shoulders
Tri-Set 0 0 TIPS
Standing Dumbbell Front Raise Both Arms 3 8 Shoulders
Jump Rope 0 0 Cardio
Standing Dumbbell Rear Delt Raise Both Arms 3 10 Shoulders
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Reverse Crunch/ Leg Lifts 3 10 Abs
SUPER-SET 0 0 TIPS
Laying On Ball Abdominal Crunch With Dumbbell 3 15 Abs

 

Day 4

Exercise Sets Reps Muscle Group
Barbell Incline Bench Press On Bench With Band 3 20 Chest
Reverse Grip Incline Bench Press 3 8 Chest
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Dumbbell Incline Bench Press On Bench Both Arms 3 6 Chest
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Low Cable Flys Both Arms 3 8 Chest
Tri-Set 0 0 TIPS
Standing Incline Chest Press With Band Both Arms 3 20 Chest
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Bicep Curl Barbell Both Arms 3 12 Arms
Tri-Set 0 0 TIPS
Standing Kickbacks Both Arms With Band 3 15 Arms
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Cable Tricep Extension One Arm 3 15 Arms
Tri-Set 0 0 TIPS
DB Cross Body Hammer Curls 3 15 Arms
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Standing High Bicep Curls One Arm 3 12 Arms
Tri-Set 0 0 TIPS
Dips 3 20 Chest
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Laying On Ball Abdominal Crunch With Cable 3 10 Abs
Laying On Ball Abdominal Crunch With Cable 3 15 Abs

 

Day 5

Exercise Sets Reps Muscle Group
Standing Dumbbell Shoulder Press Alternating Arms 3 12 Shoulders
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Full Range Lateral Raise With Band Both Arms 3 15 Shoulders
Tri-Set 0 0 TIPS
Barrel Throws with Band 3 12 Shoulders
Tri-Set 0 0 TIPS
Jump Rope 3 30 Cardio
Standing Dumbbell Shrugs 3 15 Shoulders
Barbell Bent Over Wide Grip Rows Both Arms 3 15 Back
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Seated Cable Row 3 8 Back
SUPER-SET 0 0 TIPS
Jump Rope 3 30 Cardio
Slanted Bench Back Extension With Band 3 12 Back
Jump Rope 3 60 Cardio
Reverse Crunch/ Leg Lifts 3 15 Abs
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