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SUMMER FULL BODY WORKOUT FOR 4 weeks

Day 1
10 Minute cardio warm up Jump rope 5x30 seconds or 10 Minute
Cardio warm-up
Legs - Leg Press 3x15 Shoulders - DB Shoulder Press- 3x10 Jump
rope 30 seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Legs - DB Sumo Squat 3x8 Shoulders - DB Side Raise- 3x10 Jump
rope 30 seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Legs - Machine Leg Curl- 3x12 Shoulders - DB Front Raise- 3x15 Jump
rope 30 seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Legs - DB Step Ups- 3x6 each leg Shoulders - DB Upright Row-
3x10 Jump rope 30 seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Abs - Stability Ball Crunches 3x25 Abs - Plank- 20-30 seconds Abs -
Floor Crunches 3x20


Day 2
10 Minute cardio warm up Jump rope 5x30 seconds or 10 Minute
Cardio warm-up
Chest - Barbell Bench Press 3x8 Back - Barbell Bent over Row-
3x10 Jump rope 30 seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Chest - DB Incline Bench Press Alternating Arms 3x8 Back - Lat Pull-
Downs- 3x10 Jump rope 30 seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Chest - Mid Cable Fly- 3x12 Chest - Push-Ups- 3x15 Jump rope 30
seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Back - Cable (Bar) High Row- 3x15 Back - Cable (Rope) Pull-Overs-
3x10 Jump rope 30 seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Abs - Stability Ball Crunches 3x25 Abs - Plank- 20-30 seconds Abs -
Floor Crunches 3x20

Day 3
10 Minute cardio warm up Jump rope 5x30 seconds or 10 Minute
Cardio warm-up
Legs - Body Weight Jump Squats 3x8 Legs - Smith Machine Squat
3x10 Jump rope 30 seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Legs - DB Side Lunge 4x8 Bi's - DB Alternating arms Biceps Curl
4x10 Tri's - Close Grip Push-ups 4x10 Jump rope 30 seconds/
Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Legs - DB Straight Legged Deadlift- 3x12 Bi's - Barbell Preacher Curl
3x15 Tri's - Incline (Easy Bar) Triceps extension- 3x15 Jump rope 30
seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Legs - Barbell Front Lunge 3x15 Legs - Standing Calf Raise 3x20 Jump
rope 30 seconds/ Stationary Bike in between each set
Bi's - DB Hammer Curl 4x10 Tri-s - Triceps Cable Pressdown
4x15 Jump rope 30 seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Abs - Kneeling Cable Crunches 3x25 Abs - Plank- 20-30 seconds Abs -
Stability Ball Crunches 3x20

Day 4
10 Minute cardio warm up Jump rope 5x30 seconds or 10 minute cardio
warm-up
Chest - DB Bench Press 3x15 Chest - High Cable Fly 3x10 Jump rope
30 seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Chest - Incline Barbell Bench Press 3x8 Shoulders - Standing Barbell
Military Press 3x6 Jump rope 30 seconds/ Stationary Bike in between
each set
Rest- 30-45 seconds before next exercise superset
Shoulders - Cable Side Lateral Raise- 3x12 Shoulders - Cable Front
Raise 3x15 Shoulders - Bent Over DB Rear Delt Raise- 3x15 Jump
rope 30 seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Chest - Push ups 3x15 Shoulders - Arnold Press 3x20 Jump rope 30
seconds/ Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Abs - Kneeling Cable Crunches 3x25 Abs - Plank- 20-30 seconds Abs -
Stability Ball Crunches 3x20


Day 5
10 Minute cardio warm up Jump rope 5x30 seconds or 10 minute cardio
warm-up
Back - Seated Cable Row 3x10 Bi's - Seated Barbell Curl 3x12 Tri's -
Lying DB Triceps Extension 3x12 Jump rope 30 seconds/ Stationary Bike
in between each set
Rest- 30-45 seconds before next exercise superset
Back - Back extensions 3x15 Bi's - Incline DB Curl 3x8 Tri' s- Over
head triceps extension 3x15 Jump rope 30 seconds/ Stationary Bike in
between each set
Rest- 30-45 seconds before next exercise superset
Back - One arm lat pulldowns- 3x12 Bi's - Wide grip barbell biceps curl
3x15 Tri's - Dips 3x15 Jump rope 30 seconds/ Stationary Bike in
between each set
Rest- 30-45 seconds before next exercise superset
Back - Reverse grip barbell bent over Row 3x15 Bi's - Close grip barbell
biceps curl 3x8 Tri's - Close grip pushups Jump rope 30 seconds/
Stationary Bike in between each set
Rest- 30-45 seconds before next exercise superset
Abs - Kneeling Cable Crunches 3x25 Abs - Plank- 20-30 seconds Abs -
Stability Ball Crunches 3x20