Week 8: Summer Project + 15% Discount on t-shirts

WEEK 8
Let’s keep going!

Workout 1: Chest, Abs, Cardio


Dips
4 sets,  6-10 reps

Bench Press
4 sets,  6-10 reps

Close Grip Bench Press
4 sets, 6-10 reps

Incline Bench Press
3 sets, 6-10 reps

Cable Crunch
4 sets, 10-12 reps

Hanging Leg Raise
4 sets, 10-12 reps

Cardio
20-45 minutes, Run, StairMaster or Rowing


Workout 2: Shoulders, Legs, Cardio

Barbell Shoulder Press
3 sets,  6-10 reps

Lateral Dumbbell Raise
3 sets,  6-10 reps

Squat
4 sets, 6-10 reps

Deadlift
3 sets, 6-10 reps

Leg Press
3 sets, 6-10 reps

Standing Calf Raise
4 sets, 10-12 reps

Cardio
20-30 minutes, Run, StairMaster or Rowing


Workout 3: back, Traps, Biceps, Cardio

Barbell Bent Over Row
4 sets,  6-10 reps

Seated Cable Row
3 sets, 6-10 reps

Barbell Shrug
4 sets, 6-10 reps

Barbell Curl
4 sets, 6-10 reps

Dumbbell Hammer Curl
4 sets, 10-12 reps

Reverse Grip EZ bar curl
4 sets, 10-12 reps

Cardio
20-45 minutes, Run, StairMaster or Rowing


Workout 4: Chest, Triceps, Abs, Cardio

Cable Crossover
4 sets,  12-16 reps

Dumbbell Flye
3 sets, 12-16 reps

Overhead Cable Triceps Extension
3 sets, 12-16 reps

Lying Triceps Extension
3 sets, 12-16 reps

Crossover Crunch
4 sets, 10-12 reps

Hanging Leg Raise
4 sets, 10-12 reps

Cardio
20-30 minutes, Run, StairMaster or Rowing


Workout 5: Shoulders, Legs, Calves, Cardio

Dumbbell Lateral Raise
3 sets,  12-16 reps

Cable Front Raise
3 sets,  12-16 reps

Lying Cable Rear Delt  Flye
3 sets, 12-16 reps

Leg Extension
3 sets, 12-16 reps

Leg Curl
3 sets, 12-16 reps

Seated Calf Raise
3 sets, 12-16 reps

Cardio
20-45 minutes, Run, StairMaster or Rowing


Workout 6: Back, Traps, Biceps

Lat Pulldown
4 sets,  12-16 reps

Rope Straight Arm Pulldown
3 sets, 12-16 reps

Dumbbell Shrug
4 sets, 12-16 reps

EZ-Bar Curl
4 sets, 12-16 reps

Dumbbell Hammer Curl
4 sets, 10-12 reps

Cardio
20-30 minutes, Run, StairMaster or Rowing




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