NutriTech Training Guide July 2014

LEGS DAY 2 EXERCISES SETS REPS Legs 3 Walking Lunges 3 Stiﬀ Leg Deadlifts 4 Leg Curls 4 Leg Extensions 4 Squats Seated Calf Raises 4 10 12 12 10 15 15 Cardio Stairmaster 1 20-30 mins. SHOULDERS + TRICEPS DAY 3 EXERCISES SETS REPS Shoulders Military DB Press Side DB Laterals Front DB Raises Upright Rows DAY 4 EXERCISES SETS REPS Cardio 4 4 4 4 12 4 Close-Grip Press 4 Elliptical 10 12 30-40 mins. DAY 5 SETS 4 Bent-Over BB Row 4 Close-Grip Row 4 Wide-Grip Lat Pulldown Back Raises 4 REPS 12 12 10 15 Biceps Standing DB Curls 4 4 Seated Incline DB Curls 15 4 Single-Arm Preacher Curls Cardio Elliptical EXERCISES Back 1 15 12 12 Triceps 4 Cable Bar Pressdowns Over-Head Rope Extensions RECOVERY RECOVERY 12 12 12 DAY 6 1 20-30 mins. Cardio 1 Treadmill 30-40 mins. * DB stands for Dumbell ** BB stands for Barbell REPS Incline DB Press * 4 10 Cable Flyes 4 15 ** 4 10 Incline DB Flyes 4 15 Ball Crunches 3 20 Leg Raises 3 10 Medicine Ball Twists CHEST + ABS SETS 3 25 Abs Flat BB Press Chest EXERCISES DAY 1