Nutrex Research - Team Nutrex - Ann Pratt

TEAM NUTREX: Ann Pratt - Training

Day 1 - Legs / Abs / Cardio
- - Walking Lunges
  - Seated Leg Curls
  - Dumbbell Stiff-Legged Deadlifts
  - Step-Ups
  - Single Leg Lying Curls
  - Leg Extensions
  - Smith Machine Squat
  - Leg Press
  - Hack Squats
  - 3 sets, 12 reps each leg
  - 3 sets, 20 reps
  - 3 sets, 15 reps
  - 3 sets, 30 reps each leg
  - 3 sets, 30 reps each leg
  - 3 sets, 10-15 reps
  - 3 sets, 10-15 reps
  - 3 sets, 10-15 reps
  - 3 sets, 10-15 reps
Day 2 - Track Work
Day 3 - Back / Triceps / Abs / Cardio
- Back
  - 45 Degree EZ Bar Row
  - Single Arm Dumbbell Row
  - Seated Cable Row
  - Straight Arm Pull-Downs
  - 5 sets, 15, 12, 10 reps
  - 4 sets, 8 reps
  - 3 sets, 15 reps
  - 3 sets, 15 reps
- Triceps
  - Close-Grip Bench Press
  - Cable Press-Downs
  - Bench Dips
  - Prone Bodyweight Tricep Extensions
  - Seated Triceps Extensions
  - 3 sets, 12 reps (Slow)
  - 3 sets, 10 reps
  - 3 sets, 10 reps
  - 3 sets, 10 reps
  - 3 sets, 10 reps
Day 4 - Boot Camp Workout
Day 5 - Chest / Shoulders / Biceps / Calves
- Chest
  - Barbell Press (Incline, Flat, or Decline)
  - Pec Deck Flye
  - Cable Crossovers
  - Dumbbell Press (Incline, Flat, or Decline)
  - 3 sets,, 12 reps
  - 3 sets. 12 reps
  - 4 sets, 8 reps
  - 3 sets, 10 reps
- Shoulders
  - Dumbbell Shoulder Press
  - Bent-Over Lateral Raises (Rear Delts)
  - Cable, or Machine Front, or Lateral Raises
  - 3 sets, 15 reps
  - 3 sets, 12 reps
  - 3 sets, 15 reps
- Biceps
  - Standing Barbell Curls
  - Dumbbell Curls (Seated or Incline)
  - 3 sets, 12 reps
  - 3 sets, 12 reps
- Calves
  - Calf Raises (Seated or Standing)
  - 4 sets, 12 reps
Day 6 - Off
Day 7 - Off

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