Lunch Time Work Outs
Work Out I
Cardio
1 mile (9-14 mins)
Superset
3x10 Dumb Bell Chest Press
Dumb Bell Standing Fly
Dumb Bell Curl
3x8 ↑ Decline Chest Press (Rack or Bar Bell)
Double Set
3x10↑ Rack Leg Press
3x21 Rack Calf Press
3x15 Lunge
3x15 Tricep Pulldown
3x20 Leg Lifts
Work Out II
Cardio
½ mile (Push Hard, 4-7 mins)
Double Set
3x15 Dumb Bell Over Head Press
Single Arm Bent Over Dumb Bell Row
3x8↑ Close Grip Lat Pull Down
3x10 Bar Bell Chest Press
3x10↑ Bar Bell Bent Over Row
3x8 Bicep Curl (Bar / Dumb Bell)
3x10↑ Squat
3x15 Sit Ups / Crunches
Cardio
½ mile (Push Hard, 4-7 mins)
↑ = Pyramid up with each set (First set 3×8, Second set 3×9, Third set 3×10)
Superset / Double set = one workout after another with little to no rest in between
Routines should run between 45 mins to 1 ½ hours
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