PIKETE CABRON

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Summer Challenge: Week 9

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WEEK 9 Next week is deload week! Which means the workouts will be very light and easy

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
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Week 7: Summer Challenge

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WEEK 7 Week 7 we are combining the basics with Cardio, we are going back to 6 workouts that include weight training and cardio. Feel free to divide the weight and the cardio into 2 workouts if you have the time.
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
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Week 10: Summer Challenege

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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
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