# data[].attributes.body
Upper body(full):

5 min jog ✅

Dumbbell press:✅
10x10
10x10
10x15
10x15
(Every rep was controlled and client felt very she could go up in reps)

5 min jog✅

Side lateral raises:✅
5x12
5x12
5x12
5x15
(Every rep controlled, client felt like she was only able to do 12 reps but executed 15 reps for the last set perfectly and said it felt good)

5 min  jog✅

V bar pull downs:✅
40x15
40x15
40x15
40x15
(Preferred to do pull downs instead of rows and did extremely great form with solid reps)

Dumbbell curls super set with tricep kick backs(no rest breaks):✅
10x10 curl
10x10 kickback
10x10 curl
10x10 kickback
10x10 curl
10x10 kick back
10x10 curl
10x10 kick back
(Performed all with good form and was able to complete 👍🏼

# data[].attributes.body
Machine warm-ups
Lat pull downs with a supersets  rope pull downs
Single arms dumbbell pulls
Bent over rows
Pull-ups
V bar pull downs

# data[].attributes.body
Squats
Air Squats

Leg Extension
Hamstring Curls

Smith Machine Lunges
Dumbbell Stiff Leg Deadlifts

Abduction
Adduction

# data[].attributes.body
Legs

Barbell Squats- 3x10
Bulgarian Split Squats-3x10
Barbell Front Squat-3x10
Lunges
Stiff Leg Deadlifts- 3x10
Leg Press-3x10

# data[].attributes.body
Chest
Bench 5x10
Chest flys drop set
Dumbbell press 3x10
Incline dumbbell press 3x10
Clean and press 5x5
Dips 5x10

# data[].attributes.body
Arms
Easy curl bar 3x12
30's
Clean ups
Negative pull-ups
Forearm

# data[].attributes.body
Craig bender
3x10
Lateral raises
Steering wheels
Shrugs
Barbell shoulder press
Dumbbell shoulder press

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Biceps!!!
-Barbell curl.
-Alternative dumbbell curl.
-Dumbbell curl.
-Reverse wrist curl.
-Preacher curl

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Full body training complex

Leg press 3x10

Cross training doing all four workouts equal one set do 4 sets

Dumbbell bench

Dumbbell rows

Dumbbell shoulder press

Dumbbell fly's

To end get on the rowing machine and row for 1000 meters

Than V sits for a core workout
And finish with 3 45 second plank

# data[].attributes.body
Legs
------------------------------------------
To start 1/2 mile jog

Leg extension 3 sets of 10 reps

Hip abduction 3 sets 15 reps

Leg press 3 sets 15 reps

2 sets 20 body weight squats

3 sets of suicides

To end a 1/2 mile jog and 1/4 mile cool down

# data[].attributes.body
Legs
Barbell squat 4x15
Leg press 4x10
Leg extension 4x15

# data[].attributes.body
-------------------------------------------------
SHOULDERS

Shoulder press machine 3x12
YTW's 6x6
(Reverse flies 6x10-in between sets)
Neutral grip pull-ups 3x10
Pronated lateral cable raise 3x10
Plate workout 3 times

# data[].attributes.body
-Warmup: DB press into DB fly 3x12  X bench dips 4x15
- Incline DB press 3x10 X DB Tricep extension 4x10
-Bench press 4 sets ^ weight X push-ups until failure
- Pec Dec drop set until failure X close grip push-ups until failure

# data[].attributes.body
- Tricep/ Bicep/ Forearms
- Tricep cable pushdown  3x10
- Bench Dips w/ plates 3x10
- Barbell Curls 3/4x10
- Reverse Barbell Curls
-

# data[].attributes.body
V bar pull backs 3x12
Dumbbell row 3x 10
Rope pull in towards face 3x 10

up up down down 3x 10
cable round pulls 3 x 12
Inclined or dumbbell push up 3x 10

Lat pull downs  3x 10
dumbbell lat pulls 3x 10
rope lat pull downs  3x 12

# data[].attributes.body
Abs

# data[].attributes.body
Upper body

Tricep pull downs
3x10

Bicep dumbbell curls
3x10

French press
3x8

Bench press
3x10

Rows
3x10

30 second wall sits Inbetween
Alternating with 30 second planks

# data[].attributes.body
Arms:
3x12 barbell curl
3x8 bench press
3x12 cable extension for tricep
3x12 dumbbell bicep curls
3x12 Seated tricep press