5 Days Per Week With Alternate Weekly Exercises OR Variations.

GOAL: To get into the habit of exercising and create a routine. To do 300 Reps in 30 Minutes.

HOW: Start with 1 day per week and work to 5. You determine the weight, pace, intensity, and consistency.

THE PRESCRIPTION: 300 Reps in 30 Minutes. | = Week 1 | Week 2

*Finisher is Not Required.

CHEST: 300 REPS | 30 MINUTES

Dips | Push Ups – 40 Reps

Incline | Bench – 75 Reps

Cable Flies | Peck Deck – 60 Reps

Hammer Press | DB Press – 50 Reps

DB Flies – 75 Reps

FINISHER: ABS & 20 Minute Cardio

LEGS: 300 REPS | 30 MINUTES

Leg Extension | Leg Curl – 40 Reps

Squat | Front Squat – 75 Reps

Lunges | SLDL – 60 Reps

Leg Press | Dead Lift – 50 Reps

Leg Curl | Leg Extension – 75 Reps

FINISHER: Calves & 20 Minute Cardio

BACK: 300 REPS | 30 MINUTES -VARY WEEKLY

Mixed Lat Pull – 40 Reps

Mixed Bent Row – 75 Reps

Mixed Lat Pull – 60 Reps

DB | Hammer Row – 50 Reps

Mixed Seated Row – 75 Reps

FINISHER: ABS & 20 Minute Cardio

SHOULDERS: 300 REPS | 30 MINUTES

Lateral Raises – DB | Cable – 40 Reps

Seated BB Press | DB Press – 50 Reps

Lateral Raises – Cable | DB – 50 Reps

Rear Delts SS Front Raises – 40 Reps

Arnold Press SS Shrugs (BB | DB) – 40 Reps

FINISHER: Calves & 20 Minute Cardio

ARMS: 300 REPS | 30 MINUTES

Tricep Rope | CG Bicep Machine – 40 Reps

CG Press | Preacher – 75 Reps

Rope Frenchy’s | Inc Hammers – 60 Reps

Pushdown | BB Curl 50 Reps – 50 Reps

Kick Backs | DB Alternate Curls – 75 Reps

FINISHER: ABS & 20 Minute Cardio

FINISHERS

CALVES 4×25

Standing Calves

Seated Calves

Leg Press Calves

ABS 4×25

Hanging Leg Raises | Lateral Leg Raises

Cable Crunches | Alt Cable Crunches

Double Crunches | Roman Twists