Beginner Workout

Monday

• Dumbbell Bench Press: 3×10
• Cable Chest Fly: 3×10
• Dumbbell Shoulder Press: 3×10
• Dumbbell Lateral Raise: 3×10
• Cable Rope Tricep Pushdown: 3×10

Tuesday

Hit 10,000 Steps for Daily Total

Wednesday

• Barbell or Smith Machine Squat: 3×10
• Machine Leg Press: 3x10Bodyweight Walking Lunge: 3×10
• Machine Leg Extension: 3×10
• Machine Leg Curl: 3×10

Thursday

Hit 10,000 steps for daily total

Friday

• One-Arm Dumbbell Row: 3×10
• Cable Lat Pulldown: 3×10
• Seated Cable Row: 3×10
• Cable Rope Face Pull: 3×10
• EZ Bar Curl: 3×10

Saturday

• HIIT (5 Rounds) 10 seconds on, 50 seconds off OR
• 1 hour on Treadmill

Sunday

Hit 10,000 steps for daily total

Advanced Workout

Monday

• Barbell Bench Press: 4×12
• Barbell Row: 4×12
• Dumbbell Chest Fly: 4×12
• Straight-Arm Pulldown: 4×12
• Incline Dumbbell Press: 4×12
• Single-Arm Dumbbell Row: 4×12
• Weighted Push-Up: 4xAMRAP*
• Weighted Pull-Up: 4xAMRAP*

Tuesday

• HIIT: 5×10 seconds
• Hanging Leg Raise: 5×25

Wednesday

• Barbell Squat: 4×12
• Barbell Deadlift: 4×12
• Barbell Walking Lunge: 4×12
• Bulgarian Split Squat: 4×12
• Barbell RDL: 4×12
• Seated Leg Extension: 4×12
• Seated Leg Curl: 4×12
• Seated Leg Press: 4×12

Thursday

HIIT: 5×15 seconds

Friday

• Barbell Shoulder Press: 4×12
• Dumbbell Side Lateral Raise: 4×12
• Cable Rear Delt Fly: 4×12
• Cable Front Raise: 4×12
• Dumbbell Arnold Press: 4×12
• EZ Bar Skull Crusher: 4×12
• EZ Bar Curl: 4×12
• Cable Rope Overhead Extension: 4×12
• Cable Rope Hammer Curl: 4×12

Saturday

• 5 Rounds of 30 seconds each:
• Mountain Climbers
• Burpees
• Medicine Ball Crunches
• Push-ups

Sunday

Rest and Hit 10,000 steps for daily total