Pat McAdams Day 1


Day 1Day 2 Day 3 | Day 4

Compete Part 1 of the circuit three times, rest 2 minutes and then move on to Part 2.

ExerciseReps/DurationRest
Dumbbell Incline Chest Press12-15As Needed
Goblet Squat12-15As Needed
Dumbbell RDL12-15As Needed
Barbell Curl12-15As Needed
Plank Ups60 Seconds2 Minutes

Compete Part 2 of the circuit three times.

ExerciseReps/DurationRest
Dumbbell Front Raise12-15As Needed
Calf Raise/Calf Jumps12/12As Needed
Lat Pulldown12-15As Needed
Overhead Tricep Extension12-15As Needed
Superman60 Seconds2 Minutes