Spring and Summer Workout Plan

WEEK ONE 

MONDAY - CHEST 
Bench Press - 4 Sets (12-10-8-6)
Inclined Bench Press - 4 sets (12-10-8-6)
Declined Bench Press - 4 sets (12-10-8-6)
Chest Press - 4 sets (12-10-8-6)
Cable Flys - 4 Sets (12-10-8-6)

1 hour walk while reading.

Run or Walk the Dog @ Night

TUESDAY - BICEPS/ABS 
Barbell Curls - 4 Sets (15-12-10-8)
Decline Sit-ups (Till Failure x 4)
Olympic Preacher Curls (15-12-10-8)
Rope Resistance Crunches (Till Failure x 4)
Cable Curls (15-12-10-8)
Wheel Extensions (Till Failure x 4)

1 hour walk while reading

Run or Walk the Dog @ Night

WEDNESDAY - Full Cardio Day
20 minute jog on treadmill
20 minute on Elliptical machine
20 Minute on Exercise bike
30 Minute walk while reading

1 hour walk while reading

Run or Walk the Dog @ Night

THURSDAY - SHOULDERS/TRICEPS 
Gorilla Press -  4 Sets (12-10-8-6)
French Press - 4 Sets (12-10-8-6)
Skull Crushers - 4 Sets (12-10-8-6)
Overhead Triceps Cable Extensions (12-10-8-6)
Machine Gorilla Press - 4 Sets (12-10-8-6)

1 hour walk while reading

Run or Walk the Dog @ Night

FRIDAY - BACK
Upright Rows - 4 sets (15-12-10-8)
Lat Pulls - 4 Sets (15-12-10-8)
The "things" - 4 Sets (15-12-10-8)
Lat Rows - 4 Sets (15-12-10-8)

1 hour walk while reading

Run or Walk the Dog @ Night 

                              WEEK TWO

MONDAY - CHEST 
Dumbbell Press - 4 sets (15-12-10-8)
Dumbbell Incline Press - 4 Sets (15-12-10-8)
Dumbbell Flys - 4 sets (15-12-10-8)
Machine Press - 4 Sets (15-12-10-8)
Machine Flys - 4 Sets (15-12-10-8)

1 hour walk while reading

Run or Walk the Dog @ Night 

TUESDAY - BICEPS and ABS 
Twist Curls - 4 Sets (20-15-12-10)
Decline Situps - 4 Sets till Failure
Preacher Curls - 4 Sets (20-15-12-10)
Rope Resistant Crunches - 4 Sets till Failure
Hammer Curls - 4 Sets (20-15-12-10)
Leg Lifts - 4 Sets till Failure

1 hour walk while reading

Run or Walk the Dog @ Night

WEDNESDAY - Full Cardio Day
20 Minute Jog on Treadmill
20 Minute on Elliptical machine
20 Minute on Exercise Bike
30 Minute Walk on Treadmill while reading

Run or Walk the Dog @ Night

THURSDAY - SHOULDERS/TRICEPS
Military Press 4 sets (12-10-8-6)
Skull Crushers 4 sets (12-10-8-6)
Triceps Machine Pushouts  4 Sets (12-10-8-6)
Triceps Extensions 4 sets  (12-10-8-6)

Dips 4 sets till failure

1 hour walk while reading

Run or Walk the Dog @ Night

FRIDAY - BACK 
Lateral Raises 4 Sets (15-12-10-8)
Rocky's 4 Sets (15-12-10-8)
Bent Rows 4 sets (15-12-10-8)
Headstand Pushups 4 sets till Failure
Reverse Situps 4 sets till Failure

1 hour walk while reading

Run or Walk the Dog @ Night