Summer Challenge: Week 1 workouts



WEEK 1

I created a private group on Facebook, that will serve as a forum and support group in case you have question or want to share your progress and experiences. Click Here to Join the Group


Workout 1: Chest, Abs

Bench Press
4 sets,  8-10 reps

Incline Dumbbell Press
3 sets,  8-10 reps

Decline Dumbbell Press
3 sets, 8-10 reps

Dips
4 sets, 6-10 reps

Close Grip Bench press
3 sets, 6-10 reps

Cable Crunch
4 sets, 10-12 reps

Hip Thrust
4 sets, 10-12 reps




Workout 2: Shoulders, Legs, Calves

Barbell Shoulder Press
4 sets,  6-10 reps

Seated Dumbbell Shoulder Press
3 sets,  6-10 reps

Squat
4 sets, 6-10 reps

Deadlift
3 sets, 6-10 reps

Leg Press
3 sets, 6-10 reps

Standing Calf Raise
4 sets, 10-12 reps

Seated Calf Raise
4 sets, 10-12 reps




Workout 3: back, Traps, Biceps

Barbell Bent Over Row
4 sets,  6-10 reps

Incline Dumbbell Row
3 sets,  6-10 reps

Seated Cable Row
3 sets, 6-10 reps

Barbell Shrug
4 sets, 6-10 reps

Barbell Curl
4 sets, 6-10 reps

Seated Barbell Curl
4 sets, 10-12 reps

Reverse Grip EZ bar curl
4 sets, 10-12 reps




Workout 4: Chest, Triceps, Abs

Cable Crossover from Low Pulley
3 sets,  12-16 reps

Cable Crossover
3 sets,  12-16 reps

Dumbbell Flye
3 sets, 12-16 reps

Overhead Cable Triceps Extension
3 sets, 12-16 reps

Lying Triceps Extension
3 sets, 12-16 reps

Seated Triceps Pressdown
3 sets, 12-16 reps

Crossover Crunch
4 sets, 10-12 reps

Hanging Leg Raise
4 sets, 10-12 reps




Workout 5: Shoulders, Legs, Calves

Dumbbell Lateral Raise
3 sets,  12-16 reps

Cable Front Raise
3 sets,  12-16 reps

Lying Cable Rear Delt  Flye
3 sets, 12-16 reps

Leg Extension
3 sets, 12-16 reps

Leg Curl
3 sets, 12-16 reps

Seated Calf Raise
3 sets, 12-16 reps

Leg Press calf
4 sets, 10-12 reps




Workout 6: Back, Traps, Biceps

Lat Pulldown
4 sets,  12-16 reps

Behind-the-neck Pulldown
3 sets,  12-16 reps

Rope Straight Arm Pulldown
3 sets, 12-16 reps

Dumbbell Shrug
4 sets, 12-16 reps

EZ-Bar Curl
4 sets, 12-16 reps

Incline Dumbbell Curl
3 sets, 12-16 reps

Dumbbell Hammer Curl

3 sets, 10-12 reps

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