Summer Challenge: Week 2

WEEK 2

There is very slight variation between week 1 and week 2, you will see more dramatic changes after week 4 and 5.


Workout 1: Chest, abs


Bench Press
4 sets,  8-10 reps


Incline Barbell Press
3 sets,  8-10 reps


Close Grip Bench press
3 sets, 6-10 reps


Cable Crunch
4 sets, 10-12 reps


Knee ups
4 sets, 12-16 reps


V ups
3 sets, 8-12 reps


Workout 2: Shoulders, Legs, Calves


Barbell Shoulder Press
4 sets,  6-10 reps


Alternating Dumbbell Shoulder Press (standing)
3 sets,  6-10 reps


Squat
4 sets, 6-10 reps


Deadlift
3 sets, 6-10 reps


Walking Lunges
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


Reverse Grip Pulldown
4 sets,  12-16 reps


Rope Straight Arm Pulldown
3 sets, 12-16 reps


Barbell Shoulder Shrugs
3 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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