Monday: Glutes, hamstrings and chest

• Smith Machine Squats (feet together): 4 sets x 15 reps
• Stiff Leg Deadlift: 4 sets x 12 reps
• Lying Leg Curl: 4 sets x 12 reps
• Standing Calf Raises: 3 sets x 20 reps
• Chest Press: 3 sets x 15 reps
• Dumbbell Flyes: 3 sets x 15 reps
• V Bar Pulldowns: 3 sets x 15 reps

Tuesday: off

Wednesday: Back , Shoulders , Abs

• T Bar Rows: 4 sets x 15 reps
• Lateral Pulldowns: 4 sets x 15 reps
• Seated Cable Rows: 4 sets x 15 reps
• Dumbbell Press: 3 sets x 15 reps
• Dumbbell Front Raises: 3 sets x 15 reps
• Dumbbell Side Laterals: 3 sets x 15 reps

Thursday: off

Friday: Quads and Arms

• Barbell Squats: 4 sets x 12 - 15 reps
• Leg Press: 4 sets x 12 - 15 reps
• Leg Extensions: 4 sets x 15 reps
• Bicep Curls: 4 sets x 15 reps
• Tricep Kickbacks: 4 sets x 15 reps
• Crunches: 3 sets x failure
• I time my rest periods. Lower body: 45 secs
• Upper body: 30 secs

Donna De Lisser interview:
cutandjacked.com/CutAndJacked-Interview-Donna-De-Lisser