Basic Workout Split

SHOULDERS

LEGS

Seated Fly’s

Dumbbell Lungs

Cable Lateral Raises

Hack Squats

Barbell Shoulder Press

Squats

Seated Dumbbell Raises

Leg Extensions

Front Lateral Raises

Leg Press

Cable Up Right Rows

One Abdominal Exercise

• Oblique Crunch

CARDIO

Aerobics

Treadmill: 2,3,4 or 5 miles

Walking at a brisk pace: 2,3,4 or 5 miles

Bicycle

Run Outside: 2,3,4, or 5 miles

Sports: i.e. Basketball, Soccer

Elliptical Machine

Jump Rope

One Abdominal Exercise

Jumping Jacks in combination with any of the above exercises

• Elevated Sit-ups

TRICEPS

BACK

Overhead Extension

Dumbbell Shoulder Press

Bench Press

Dead Lift

Cable Push Downs

Alternating Shoulder Raises

Lying Tricep Extensions

Pull Ups

Seated Pulleys

One Abdominal Exercise

• Seated Leg Raises

CARDIO

ABS

Aerobics Class

Oblique Crunch

Treadmill: 2,3,4 or 5 miles

Elevated Sit-ups

Walking  at brisk Pace: 2,3,4or 5 miles

Seated Leg Raises

Outside Run: 2,3,4 or 5 miles

Russian Twist

Bicycle

Leg Raises on your back

Sports: Basketball, Soccer

Kettle Bell Raises

Elliptical Machine

Jump Rope

Jumping Jacks in combination with any of the above exercises

SHOULDERS

LEGS

Side Raises

Kettle Bell Squats

Armpit Rows

Deadlifts

Standing Barbell Press

Rear Foot Elevated Squats

Lying Tricep Fly

Broad Jump

Dumbbell Raises

Sprints

Barbell Front Raises

One Abdominal Exercise

• Russian Twist

• Kettle Bell Front Raises

BICEPS

CHEST

Seated Alternating Dumbbell Curls

Dumbbell Chest Press

Barbell Curls

Barbell Chest Press

Arm Curls

Shoulder Press

Cable Curls

Dips

One Abdominal Exercise

• Leg Raises on our back