What workout routine has worked best for you? Full Routine: Monday: Legs/Abs Squats Free Bar 4×15 Leg Extension 4×12 Leg Press 4×12 Leg Press Smith Machine 4×15 Sumo Squatting 4×12 Side Crunches on Stability Ball 3×20 Abs Scissors Kick 3×20 Seated V Knee-up 3×20 Reverse Crunch 3×20 Tuesday: Glutes/Cardio Good Mornings 4×20 Kickback with Ankle Weights on Stability Ball 5×15 Barbell Squat with Legs Wide Spread Apart 4×15 Step-up with Dumbbell or Cables 4×15 Glute Bridge with Plate 4×20 25 Min HIIT on Stair Master Wednesday: Hamstring/abs Deadlift with Barbell 4×12 Deadlift with Cable 4×12 Leg Curl 4×12 Walking Lunges 4×15 Hamstring Curl on Stability Ball 4×15 Obliques on Cable 3×12 Plank on Elbows and Toes (for about 4 min total) Hanging Leg Raises 3×12 Cable Crunches 4×20 Thursday: Back/Biceps/Cardio Pull Ups 3×12 Lat Pull-downs 4×10 Seated Cable Rows 3×12 Back Hyper-extensions 3×12 Seated/Incline Dumbbell Biceps Curl 3×12 Preacher Curl 3×12 Hammer Curl 3×12 Biceps Spider Curl 3×12 HIIT 25 Min Elliptical Friday: Triceps/Cardio/Shoulders Triceps Kickback 3×12 Triceps Cable Press Downs 3×12 Triceps Dip Unassisted 4×10 Lying Barbell Triceps Extension 3×12 Push-ups 3×15 Arnold Press 3×12 45 min Inclined Treadmill (Incline 21 at 3mph) Saturday: Legs/Abs Squats Free Bar 4×15 Leg Extension 4×12 Leg Press 4×12 Leg Press Smith Machine 4×15 Sumo Squatting 4×12 Side Crunches on Stability Ball 3×20 Abs Scissors Kick 3×20 Seated V Knee-up 3×20 Reverse Crunch 3×20 Sunday: Day off Rest
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