Week 10: Summer Challenege


WEEK 10
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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