Day Workout Monday Bench press 4x8 Pull-ups 3x5 (You can use a pull-up assist machine if your gym has one. If not, you can replace the pull-ups with push-ups if you’re unable to do them) Dips 3 x 10 (If you’re unable to do 10, do half reps where you only go a portion of the way down) Plank 3 x 30 seconds (with arms straight) Tuesday Rest Wednesday Back Squat 4x10 Romanian Deadlifts 3x8 Hamstring Curls 3x10 Leg Extensions 3x10 Thursday Rest Friday Crunches Bicycle Crunches 3x10 Plank 3 x 30 seconds (with arms straight) Push-ups 3x20 (from knees if you can’t complete) Saturday Rest Sunday Rest Exercise Instructions Dips: Hold onto the dip bars with your arms straight and body straight. Slowly lower yourself until your upper arms are parallel with the ground. Push back to the starting position. Plank: Start in a push-up position on your forearms instead of hands. Push yourself up so that your weight is supported between your forearms and toes. Keep your body straight and hold. Push-Ups: Start on your stomach with your hands flat on the floor outside of your shoulders. Push yourself up until your arms are fully extended. You should keep your body straight from your toes to your head throughout the exercise. Lower yourself slowly until your chin almost touches the floor and return to the starting position. Bench Press: Lie face up on the bench with your index fingers on the rings in the bar. Unrack the bar and slowly lower the bar to your chest. Pause for a second at the bottom of the lift and push the bar back to the starting position. Crunches: Lie on your back with your feet in the air and your knees at 90 degrees. Put your hands behind your head and crunch your stomach so that your elbows touch your knees. Bicycle Crunches: Set up in a crunch position. Straighten one leg with your heel a few inches off the ground. Your opposite elbow to the knee closest to you and repeat on the other side. Plank: Start in a push-up position with your arms fully extended. Keep your body in a straight line from your feet to your head with your core braced and neck neutral. Hold for at least 30 seconds. To keep your neck from bending, look slightly forward. Squat: Stand with a barbell on your back. Spread your feet shoulder-width apart and point your toes about 30 degrees outward. Squat down while keeping your knees in line with your toes and keeping your back flat. Go as low as you can without rounding your back. You may find it helpful to think about keeping your chest up. Seated Reverse Leg Curls: Adjust the leg curl machine so that one pad is behind your calves and the other is against your thighs. Using your hamstrings, pull the pad behind your claves toward you until your shins are parallel to the floor. Slowly return to the start position but don’t rest the weight on the machine. Romanian Deadlifts: Start with the bar on the floor and your feet shoulder-width apart. Stand so the bar is over the balls of your feet. Grip the bar slightly wider than shoulder-width apart and pull the bar off the floor with your abs and glutes braced. Stand with the bar in contact with your thighs and your legs straight. This is the starting position. Lower the bar while keeping your back straight. Lower the bar until your back rounds or until the bar reaches just below your knee caps. Keep your shin vertical throughout the lift. Return to the starting position. Leg Press: Sit in the leg press machine with your back and head against the pads. Start with your feet shoulder-width apart and your knees at 90 degrees. Push against the footplate while keeping your knees in line with your shins and toes. Grip the handles for stability, and push until your legs are straight but not completely locked. Return to the starting position.