Week 6: Summer Challenge

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 sets,  6-10 reps

Lat Pulldown

3 sets,  6-10 reps

Seated Cable Row

3 sets, 6-10 reps

Barbell Curl

4 sets, 6-10 reps

Concentration Curl

3 sets, 10-12 reps

Cable Brunch

4 sets, 10-12 reps

V-ups

3 sets, As many reps as you can.

Cardio

20-30 minutes, Run, StairMaster or Rowing

Workout 3: Shoulders, Traps, Legs (calves), Cardio

Seated Dumbbell Shoulder Press

4 sets,  6-10 reps

Dumbbell Lateral Rise

3 sets,  6-10 reps

Bent-Over Lateral Raise

3 sets, 6-10 reps

Seated Calf Raise

4 sets, 10-12 reps

Leg Press Calf Raise

4 sets, 10-12 reps

Cardio

20-30 minutes, Run, StairMaster or Rowing

Workout 4: Legs, Abs

SQUAT!!!!!!!

4 sets,  6-10 reps

Leg Press

4 sets,  6-10 reps

Romanian Deadlift

4 sets, 3-6 reps

Lying Leg Curl

3 sets, 6-10 reps

Cable Crunch

4 sets, 10-12 reps

Hanging Leg Raise

4 sets, 10-12 reps

Cardio

20-30 minutes, Run, StairMaster or Rowing

Workout 5, 6 and 7: Cardio

HIIT (High Intensity Intervals Training)

20-30 minutes,  2 minutes slow - 1 minute fast