DAY 1 - LEGS / ABS / CARDIO

• Walking Lunges3 sets, 12 reps each leg
• Seated Leg CurlJumps3 sets, 20 reps
• Dumbbell Stiff-Legged Deadlifts3 sets, 15 reps
• Step-Ups3 sets, 30 reps each leg
• Single Leg Lying Curls3 sets, 30 reps each leg
• Leg Extensions3 sets, 10-15 reps
• Smith Machine Squat3 sets, 10-15 reps
• Leg Press3 sets, 10-15 reps
• Hack Squats3 sets, 10-15 reps.

DAY 2 - TRACK WORK

DAY 3 - BACK / TRICEPS / ABS / CARDIO

BACK

• 45 Degree EZ Bar Row5 sets, 15, 12, 10 reps
• Single Arm Dummbell Row4 sets, 8 reps
• Seated Cable Row3 sets, 15 reps
• Straight Arm Pull-Downs3 sets, 15 reps

TRICEPS

• Close-Grip Bench Press3 sets, 12 reps (Slow)
• Cable Press-Downs3 sets, 10 reps
• Bench Dip3 sets, 10 reps
• Prone Bodyweight Tricep Extensions3 sets, 10 reps
• Seated Triceps Extensions3 sets, 10 reps

DAY 4 - BOOT CAMP WORKOUT

DAY 5 - CHEST / SHOULDERS / BICEPS / CALVES

CHEST

• Barbell Press (Incline, Flat, or Decline)3 sets, 12 reps
• Peck Deck Flye3 sets, 12 reps
• Cable Crossovers4 sets, 8 reps
• Dumbbell Press (Incline, Flat, or Decline)3 sets, 10 reps

SHOULDERS

• Dumbbell Shoulder Press3 sets, 15 reps
• Bent-Over Lateral Raises (Rear Delts)3 sets, 12 reps
• Cable, or Machine Front, or Lateral Raises3 sets, 15 reps

BICEPS

• Standing Barbell Curls3 sets, 12 reps
• Dumbbell Curls (Seated or Incline)3 sets, 12 reps

CALVES

• Calf Raises (Seated or Standing)4 sets, 12 reps

DAY 6 - OFF

DAY 7 - OFF