Week 5: Summer Challenge

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

Dumbbell Row
4 sets,  6-10 reps

Wide Grip Lat Pulldown
3 sets,  6-10 reps

Straight-Arm Pulldown
4 sets, 6-10 reps

Seated Cable Row (close)
3 sets, 6-10 reps

Barbell Curl
4 sets, 6-10 reps

Incline Cable Curl
3 sets, 10-12 reps

Concentration Curl
3 sets, 10-12 reps

Smith Machine Hip Thrust
4 sets, 6-10 reps

Cable Brunch
4 sets, 10-12 reps

V-ups
3 sets, As many reps as you can.




Workout 3: Shoulders, Traps, Legs (calves)

Seated Dumbbell Shoulder Press
4 sets,  6-10 reps

Dumbbell Lateral Rise
3 sets,  6-10 reps

Dumbbell Upright Row
3 sets, 6-10 reps

Bent-Over Lateral Raise
3 sets, 6-10 reps

Smith Machine One-Arm Dumbbell Shrug
4 sets, 6-10 reps

Seated Calf Raise
4 sets, 10-12 reps

Leg Press Calf Raise
4 sets, 10-12 reps




Workout 4: Legs, Abs

SQUAT!!!!!!!
4 sets,  6-10 reps

Leg Press
4 sets,  6-10 reps

Leg Extension
3 sets, 6-10 reps

Romanian Deadlift
4 sets, 3-6 reps

Lying Leg Curl
3 sets, 6-10 reps

Smith Machine Hip Thrust
3 sets, 8-12 reps

Cable Crunch
4 sets, 10-12 reps

Hanging Leg Raise
4 sets, 10-12 reps

Plank
2 minutes (total) Can be broken Down




Workout 5, 6 and 7: Cardio

HIIT (High Intensity Intervals Training)
20-30 minutes,  2 minutes slow - 1 minute fast




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