Men/Women

More workouts coming soon

For intense personalized workouts contact me at galovely@gmail.com

Weight Loss

Push-ups: (100-200 reps) or
Bench press: 4 sets of 10 reps (3-days a week)
Standing squats: (4 sets of 25 reps) or
Squats: 4 sets of 10 reps (3-days a week)
Abs: (200-300 reps) anything you want (5-days a week)
Conditioning: 30-40 minutes of running steady pace (5-days a week)

Tone Muscles

(Do each workout ever other day)
Arms
Bench press: 3-4 sets of 10 reps
Close-grip bench press: 3 sets of 10 reps
Shrugs: 3 sets of 10 reps
Triceps: 3 sets of 10 reps
Abs: (200-300 reps) anything you want
Conditioning: 20-25 minutes of running high intensity (Twice a week)

Legs
Squats: 3-4 sets of 10 reps
Military press: 3 sets of 10 reps
Leg curls: 2 sets of 10 reps
Leg extension: 2 sets of 10 reps
Curls: 3 sets of 10 reps
Lunges: 3 sets of 10 reps
Pull-Ups: 3 sets of 10 reps
Abs: (200-300 reps) anything you want
Conditioning: 20-25 minutes of running high intensity (Twice a week)

Weight Gain

(Do each workout ever other day)
Arms
Bench press: 4-5 sets of 10 reps
Shrugs: 3 sets of 10 reps
Triceps: 3 sets of 10 reps
Abs: (200-300 reps) anything you want
Conditioning: 15-20 minutes of running high intensity (Twice a week)

Legs
Squats: 4-5 sets of 10 reps
Military press: 3 sets of 10 reps
Leg curls: 2 sets of 10 reps
Leg extension: 2 sets of 10 reps
Curls: 3 sets of 10 reps
Lunges: 3 sets of 10 reps
Pull-Ups: 3 sets of 10 reps
Abs: (200-300 reps) anything you want
Conditioning: 15-20 minutes of running high intensity (Twice a week)