Workout Routines

Routine (05/11)
Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Core	Lower Body	Upper Body	Cardio	Full Body Challenge	Core	Flexibility Exercises

Alright so as of now this is my current routine, the exercises I do for Core, Lower and Upper body are listed below  Usually for My Full body challenge I simply compile some of the exercises from each routine and push myself as far as I can on both weight and reps and record my results and progress, I'll start posting those this week.  My cardio days I switch up a lot depending on how much time I have, I'll do anything from an aerobics routine, a video or just getting on the elliptical for 45min or so.  I'll also post my flexibility exercises this week I'm still working on finding some good exercises for that.

Monday (Core):
Plank 3, 30sec sets

Leg Raises 3x15
Scissors 3x20

Leg Lift Crunch 3x10
Weighted Crunches 3X25

(w/20lbs)

Hyper-extensions 4x15

V-Ups 3x15
Incline Crunches 3x15

Hanging Leg Lifts 3x10
Assisted Leg Lifts 3x15

Ab Machine 3x15
(w/30lbs)

Plank Hops 3x10
Tripod Twists 3x10/leg

Tuesday (Lower Body):

Stiff-Leg Deads 3x10

(w/70lbs)

Leg Curls 3x15

(w/30lbs)

Lunges 3x10/leg

(w/ 30lbs)

Calf Lifts 3x15

(w/ 30lbs)

Bench Step-up 4x10

Leg Press Machine 4x10

(w/90lbs)

Swing Squats 3x15

(w/20lbs)

Cable KickBacks 3x10

(w/40lbs)

Squats on machine 3x15

Calf lifts on machine 3x20

Wall Sit 4, 30 sec sets

(w/10lb medicine ball)

Wednesday (Upper Body):

Cheer Press 4x15

(w/30lbs)

Side Dumbbell Rows 4x15

(w/15lbs)

Lat Pull 4x15

(w/50lbs)

Decline Push-up 3x10

Bicep Curls 3x15/arm

(w/15lbs each)

Tricep Curls 3x15

(w/15lbs each)

Preacher Curls 3x15

(w/40lbs)

Chest Press 3x10

(w/30lbs)

Chest Flies 3x10

(w/30lbs)

Dumbbell Lat Raise 3x10

(w/20lbs)

Tri Kickbacks 3x10

(w/30lbs)

Dumbbell Skier 3x10

(w/30lbs)

*Note: I do about 20 to 30 minutes of cardio after each workout, The cardio day of my rountine however is reserved for high intensity cardio-focused exercise