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Dont let the Christmas Holiday slow you down During the week between Christmas and New Years. In between watching the Bowl Games and eating, here is a quick plan I whipped up for the week so you all can give it a whirl. Don't slack off and I promise to always make sure to bring you new and innovative programs no matter what time of year it is.

Merry Christmas everyone

Take care,
Mike McErlane

Day 1
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	3	25	Legs
Standing Squat With Band	1	30	Legs
Jump Rope	1	30	Cardio
Machine Leg Press Both Legs	3	8	Legs
Prone Machine Leg Curl Alternating Legs	3	15	Legs
Standing Dumbbell Shoulder Press Alternating Arms	3	10	Shoulders
Standing Side Raise With Band Both Arms	4	8	Shoulders
Jump Rope	1	30	Cardio
Standing Dumbbell Front Raise Both Arms	4	8	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	3	30	Abs
Laying On Ground Dumbbell Prone Cobras	1	30	Back
Day 2
Exercise	Sets	Reps	Muscle Group
Barbell Bench Press On Bench With Band	3	8	Chest
Standing High Cable Chest Press Both Arms	3	10	Chest
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Standing Kickbacks Both Arms With Band	3	10	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Standing Cable Triceps Extension Both Arms	4	15	Arms
Standing Cable Machine Close Grip High Rows Both Arms	3	10	Back
Bent Over Standing Lat Pulldowns With Band Both Arms	2	30	Back
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Dumbell Bench Press On Ball Alternating Arms	3	15	Chest
Day 3
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension One Leg	4	15	Legs
Jump Rope	1	30	Cardio
Barbell Squat With Ball	4	12	Legs
Alternating Front Lunge with Band attached in Front	3	10	Legs
Step Ups Alternating Legs	3	8	Legs
Dumbbell Side Lunge	2	10	Legs
Seated On Bench Barbell Military Press	3	12	Shoulders
Standing Dumbbell Side Raise Both Arms	3	6	Shoulders
Standing Dumbbell Front Raise Both Arms	3	6	Shoulders
Standing Barbell Upright Row	3	8	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	3	10	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	3	8	Chest
Jump Rope	1	30	Cardio
Standing Low Cable Flys Both Arms	2	20	Chest
Standing Chest Fly With Band One Arm	2	20	Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms	5	8	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	5	8	Arms
Laying on Ball Abdominal Crunches Hands by Head	5	30	Abs
Standing High Bicep Curls Both Arms	5	10	Arms
Standing Kickbacks Alternating Arms With Band	5	12	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	1	50	Legs
Barbell Bench Press On Bench	1	50	Chest
Standing Barbell Military Press	1	50	Shoulders
Barbell Bent Over Wide Grip Rows Both Arms	1	50	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	1	60	Abs
Jump Rope	1	30	Cardio