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Showing posts from March, 2018

Week 6: Summer Challenge

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WEEK 6 Keep going! Week 6  is a daily combination of weight training and cardio.

Workout 1: Chest, triceps Legs, Cardio
Bench Press 4 sets,  6-8 reps
Reverse Grip Incline Dumbbell Press 3 sets,  6-8 reps
Cable Crossover (High Pulley) 3 sets, 6-8 reps
Close Grip Bench Press 3 sets, 4-6 reps
Tricep Pressdown 3 sets, 8-12 reps
Standing Calf Raise 4 sets, 8-12 reps
Cardio 20-30 minutes, Run, StairMaster or Rowing





Workout 2: Back, Arms, Abs, Cardio
Dumbbell Row 4 s

Week 5: Summer Challenge

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WEEK 5 If you made it to week 5, now you just have to keep going, remember nobody can steal your progress and in order to achieve your goals you just have to keep showing up.
Workout 1: Chest, triceps Legs
Bench Press 4 sets,  6-8 reps
Reverse Grip Incline Dumbbell Press 3 sets,  6-8 reps
Cable Crossover (High Pulley) 3 sets, 6-8 reps
Close Grip Bench Press 3 sets, 4-6 reps
One-Arm Overhead Cable Tricep Extension (low Pulley) 3 sets, 8-12 reps
Tricep Pressdown 3 sets, 8-12 reps
Standing Calf Raise 4 sets, 8-12 reps
Seated Calf Raise 4 sets, 8-12 reps




Workout 2: Back, Arms, Abs
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WEEK 4 Week 4 is here! I told you it will become fun. Now, we only get 4 weight training sessions, this is my favorite program, because it gives you more time for muscle recovery, but it adds the much needed cardio time. You must complete ALL 4 workouts in order to maximize results, on the days off I am prescribing High Intensity Intervals Training; this can be done anywhere and 20-30 minutes is enough.

Workout 1: Chest, triceps Legs

Bench Press 4 sets,  6-8 reps

Reverse Grip Incline Dumbbell Press 3 sets,  6-8 reps

Cable Crossover (High Pulley) 3 sets, 6-8 reps

Close Grip Bench Press 3 sets, 4-6 reps

One-Arm Overhead Cable Tricep Extension (low Pulley) 3 sets, 8-12 reps

Tricep Pressdown 3 sets, 8-12 reps

Standing Calf Raise 4 sets, 8-12 reps

Seated Calf Raise 4 sets, 8-12 reps

Workout 2: Back, Arms, Abs

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WEEK 3
Week 3 is usually when most people quit,
for that reason we are keeping the workouts sweet and short.

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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
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