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





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