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SUMMER FULL BODY WORKOUT FOR 4 weeks

Day 110 Minute cardio warm upJump rope 5x30 seconds or 10 Minute Cardio warm-upLegs-Leg Press 3x15Shoulders -DB Shoulder Press- 3x10Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetLegs -DB Sumo Squat 3x8Shoulders -DB Side Raise- 3x10Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetLegs -Machine Leg Curl- 3x12Shoulders -DB Front Raise- 3x15Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetLegs -DB Step Ups- 3x6 each legShoulders -DB Upright Row- 3x10Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetAbs -Stability Ball Crunches 3x25Abs -Plank- 20-30 secondsAbs -Floor Crunches 3x20

Day 210 Minute cardio warm upJump rope 5x30 seconds or 10 Minute Cardio warm-upChest -Barbell Bench Press 3x8Back -Barbell Bent over Row- 3x10Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetChest -DB Incline Bench Press Alternating Arms 3x8Back -Lat Pull-Downs- 3x10Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetChest -Mid Cable Fly- 3x12Chest -Push-Ups- 3x15Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetBack -Cable (Bar) High Row- 3x15Back -Cable (Rope) Pull-Overs- 3x10Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetAbs -Stability Ball Crunches 3x25Abs -Plank- 20-30 secondsAbs -Floor Crunches 3x20

Day 310 Minute cardio warm upJump rope 5x30 seconds or 10 Minute Cardio warm-upLegs -Body Weight Jump Squats 3x8Legs -Smith Machine Squat 3x10Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetLegs -DB Side Lunge 4x8Bi's -DB Alternating arms Biceps Curl 4x10Tri's -Close Grip Push-ups 4x10Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetLegs -DB Straight Legged Deadlift- 3x12Bi's -Barbell Preacher Curl 3x15Tri's -Incline (Easy Bar) Triceps extension- 3x15Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetLegs -Barbell Front Lunge 3x15Legs -Standing Calf Raise 3x20Jump rope 30 seconds/ Stationary Bike in between each setBi's -DB Hammer Curl 4x10Tri-s -Triceps Cable Pressdown 4x15Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetAbs -Kneeling Cable Crunches 3x25Abs -Plank- 20-30 secondsAbs -Stability Ball Crunches 3x20

Day 410 Minute cardio warm upJump rope 5x30 seconds or 10 minute cardio warm-upChest -DB Bench Press 3x15Chest -High Cable Fly 3x10Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetChest -Incline Barbell Bench Press 3x8Shoulders -Standing Barbell Military Press 3x6Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetShoulders -Cable Side Lateral Raise- 3x12Shoulders -Cable Front Raise 3x15Shoulders -Bent Over DB Rear Delt Raise- 3x15Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetChest -Push ups 3x15Shoulders -Arnold Press 3x20Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetAbs -Kneeling Cable Crunches 3x25Abs -Plank- 20-30 secondsAbs -Stability Ball Crunches 3x20

Day 510 Minute cardio warm upJump rope 5x30 seconds or 10 minute cardio warm-upBack -Seated Cable Row 3x10Bi's -Seated Barbell Curl 3x12Tri's -Lying DB Triceps Extension 3x12Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetBack -Back extensions 3x15Bi's -Incline DB Curl 3x8Tri' s-Over head triceps extension 3x15Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetBack -One arm lat pulldowns- 3x12Bi's -Wide grip barbell biceps curl 3x15Tri's -Dips 3x15Jump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetBack -Reverse grip barbell bent over Row 3x15Bi's -Close grip barbell biceps curl 3x8Tri's -Close grip pushupsJump rope 30 seconds/ Stationary Bike in between each setRest- 30-45 seconds before next exercise supersetAbs -Kneeling Cable Crunches 3x25Abs -Plank- 20-30 secondsAbs -Stability Ball Crunches 3x20