Week 7 and 8 will be the same workouts. Also you will be doing meals before and after workouts now to help you out. On cardio days, Tuesdays and Thursdays you will have 1 slice of bread with peanut butter on it before working out. On lifting days, Mondays, Wednesdays, and Fridays you will have a protein shake with 1/4th before the gym and 3/4th after the gym. You need to remember this as it will help give you energy to complete your workouts and help lose weight and gains.

Sunday

No workouts

Monday – Chest and Back

• 2 minutes of cardio
• 15 pushups with 3 count on the way down, and 1 count on the way up.
• 8 pullups with 3 count on the way down and 1 count on the way up.
• Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
• 2 minutes of cardio
• 15 pushups with 3 count on the way down, and 1 count on the way up with your feet on a stability ball.
• 8 pullups with 3 count on the way down and 1 count on the way up.
• Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
• 2 minutes of cardio
• 15 dumbbell flies while on a stability ball 3 count down 1 count up.
• 15 bent over rows with one foot on the ground and 3 count down 1 count up.
• Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
• 30 seconds plank with toe raise, 30 seconds side planks with a wiggle.
• Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).

Tuesday – Cardio

• 30 minutes of HIIT, Walk on a treadmill at a fast pace with incline for 1 minutes, walk with no include at a slower pace. I do 4 for the fast pace and 3 for the slow pace.
• Do leg stretches for 30 seconds afterwards.

Wednesday – Legs and Shoulders

• 2 minutes of cardio
• 20 squats with a stability ball between your back and the wall. 3 count down 1 count up..
• 15 military dumbbell press while standing on one leg with with 3 count on the way down and 1 count on the way up.
• Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
• 2 minutes of cardio
• 15 lunges in place with light dumbbells with count down and 1 count up.
• 20 side dumbbell raise on one leg with 3 down down 1 count up.
• Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
• 2 minutes of cardio
• 30 seconds of step-ups with light dumbbells at a face pace..
• 30 seconds of hand steps
• Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
• 30 seconds plank with toe raise, 30 seconds side planks with a wiggle.
• 20 superman crunches on each side.
• Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).

Thursday – Cardio

• 30 minutes of HIIT, Walk on a treadmill at a fast pace with incline for 1 minutes, walk with no include at a slower pace. I do 4 for the fast pace and 3 for the slow pace.
• Do leg stretches for 30 seconds afterwards.

Friday – Bis and Tris

• 2 minutes of cardio
• 9 chinups. 3 count down 1 count up.
• 15 dips on a bench. 3 count down 1 count up.
• Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
• 2 minutes of cardio
• 9 chinups. 3 count down 1 count up.
• 15 dips on a bench. 3 count down 1 count up.
• 2 minutes of cardio
• 15 standing dumbbell curls on one leg with 3 count down 1 count up.
• 15 standing triceps kickbacks on one leg with 3 count down 1 count up.
• Rest 60 Seconds then repeat 3 times. Note do these as a super set (aka you do one then right away the other then take a break).
• 8 minutes of mountain climbers on a bench.

Saturday – Fun Day

Do something fun outdoors, a hike, a swim, a bike ride, a long walk. Just do something physical outdoors.

Finally things are starting to heat up. Week 5 and 6 will be the same workouts. Also you will be doing meals before and after workouts now to help you out. On cardio days, Tuesdays and Thursdays you will have 1 slice of bread with peanut butter on it before working out. On lifting days, Mondays, Wednesdays, and Fridays you will have a protein shake with 1/4th before the gym and 3/4th after the gym. You need to remember this as it will help give you energy to complete your workouts and help lose weight and gains.

Also i find it best to workout early in the morning and then going from there but whatever time works best for you. If you miss a day of the gym then you need to workout on your fasting day which is hard but doable. You already made it for 4 weeks.

Sunday

No workouts

Monday – Chest and Back

• 2 minutes of cardio
• 10 pushups, rest 30, 12 pushups, rest 30, 15 pushups, rest 60, 9 pullups (palms facing away), rest 30, 8 pullups, rest 30, 7 pullups, rest 60.
• 2 minutes of cardio
• 15 pushups with feet on a bench, rest 30, 12 pushups, rest 30, 10 pushups, rest 60, 7 pullups rest 30, 8 pullups, rest 30, 9 pullups rest 60.
• 2 minutes of cardio
• 15 dumbbell flies on stability ball, rest 30, 20 flies, rest 30, 25 flies, rest 60, 20 standing bent over dumbbell rows, rest 30, 15 reps, rest 30, 10 reps, rest 60.
• 30 seconds of plank, 30 seconds of side planks, rest 60, 30 seconds of plank, 30 seconds of side planks, rest 60, 30 seconds of plank, 30 seconds of side planks.
• Do chest and back stretches for 30 seconds each.

Tuesday – Cardio

• 30 minutes of a slow jog. 4-6 speed on the treadmill.
• Do leg stretches for 30 seconds afterwards.

Wednesday – Legs and Shoulders

• 2 min cardio
• wall sits hold for 45 seconds, rest 60 seconds, stand on one leg doing military dumbbell press (10 on each leg), rest 60 seconds. Do 3 times
• 2 min cardio
• 30 seconds fixed lunges on each leg, rest 60 seconds, stand on one leg do 10 side dumbbell raises, stand on other leg and do 10 more, rest 60 seconds. Do 3 times.
• 2 min cardio
• 30 second step ups with no weight, rest 60 seconds, get in pushup position on a bench or chair, put on hand down, then the other hand, put alternating hand up, then the other one, repeat for 30 seconds. Do 3 times
• Planks for 30 seconds, side planks for 30 seconds, rest 60 seconds, repeat 3 times.
• Get on all 4s stretch left leg out and right arm out. Then bring together together to touch elbow and knee to make a crunch, do 20 times, then repeat with right leg and left arm. These are called superman crunches.
• Stretch legs and shoulders. 30 seconds each.

Thursday – Cardio

• 30 minutes of a slow jog. 4-6 speed on the treadmill.
• Do leg stretches for 30 seconds afterwards.

Friday – Bis and Tris

• 8 chinups (palm facing you), rest 30, 7 chinups, rest 30, 6 chinups, rest 60,
• 10 dips on a chair, hold in the upright for 10 seconds, 10 more dips, rest 60. Repeat 3 times.
• 6 chinups (palm facing you), rest 30, 7 chinups, rest 30, 8 chinups, rest 60,
• 10 dips on a chair, hold in the upright for 10 seconds, 10 more dips, rest 60. Repeat 3 times.
• 8 standing curls, rest 30, 10 curls, rest 30, 12 curls, rest 60.
• 12 dumbbell kickbacks standing bent over, rest30, 10 kickbacks, rest 30, 8 kickbacks, rest 60
• 6 minutes of mountain climbers.
• Stretch biceps and triceps for 30 seconds each.

Saturday – Fun Day

Do something fun outdoors, a hike, a swim, a bike ride, a long walk. Just do something physical outdoors.