These are he following exersices which I will use depending on the machines available. I will pick over 3-4 from each area. If anyone has tips or critiques, let me know. Thanks!
Sunday - Cardio
Monday - Arms
Tuesday - Legs
Wednesday - Cardio
Thursday - Air Alert
Friday - Upper Body
Saturday - Cardio
Arms:
Biceps
Alternate Hammer Curl
Barbell curl
Preacher curls (bar or cable)
Chin ups
Concentration curls
Forearms:
Reverse barbell preacher curls
Palms-down dumbbell wrist curl over a bench (you could also use a barbell)
Seated dumbbell palms up wrist curl (you could also use a barbell)
Seated dumbbell palms down wrist curl (you could also use a barbell)
Wrist curls
Wrist roller
Triceps:
Bench dips
Dip machine
Incline Barbell Triceps Extension
Lying Triceps Press
Pushups - Close Triceps Position
Reverse Grip Triceps Pushdown
Seated Triceps Press (can also be done standing)
Triceps pushdown (rope attachment can also be used)
Upper body
Traps:
Barbell shrug (dumbbell can also be used)
Standing Dumbbell Upright Row
Upright Barbell Row
Shoulders:
Arm circles
Clean and press
Cuban press
Front Dumbbell Raise (cable can also be used)
Front Two-Dumbbell Raise (plate can also be used)
Machine Shoulder (Military) Press
One-Arm Side Laterals
Power Clean
Seated Dumbbell Press
Seated Side Lateral Raise (can also be done standing)
Standing Military Press
Chest:
Bench Press (can be done with both barbell and dumbbell)
Bent-Arm Barbell Pullover (can be done with a dumbbell also)
Butterfly
Dumbbell Flyes
Eagle Sit-Ups
Isometric Chest Squeezes
Push-Ups (Close and Wide Hand Positions)
Legs
Glutes
Butt Lift (Bridge)
Glute Kickback
Leg Lift
Hamstrings
Lunge (dumbbell and barbell can be used)
Flutter Kicks
Lying Leg Curls
Leg Curl (seated or standing)
Calves
Ankle Circles
Balance Board
Barbell Seated Calf Raise
Calf Raise On A Dumbbell
Knee Circles
Seated Calf Raise
Standing Calf Raise (can be done with dumbbell and barbell)
Standing calf raise
Quads
Barbell deadlift
Squats (dumbbell or barbell)
step-ups (dumbbell or barbell)
Dumbbell lunges
Free hand jump squat
Leg extensions
Leg press
Cardio
One mile run
Jump ropes
Thanks everyone!
I am also getting my diet in check.
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Rep list:
L4X_M4ST3R
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