PIKETE CABRON

Popular posts from this blog

Summer Challenge: Week 1 workouts

Image
WEEK 1
I created a private group on Facebook, that will serve as a forum and support group in case you have question or want to share your progress and experiences. Click Here to Join the Group

Workout 1: Chest, Abs
Bench Press 4 sets,  8-10 reps
Incline Dumbbell Press 3 sets,  8-10 reps
Decline Dumbbell Press 3 sets, 8-10 reps
Dips 4 sets, 6-10 reps
Close Grip Bench press 3 sets, 6-10 reps
Cable Crunch 4 sets, 10-12 reps
Hip Thrust 4 sets, 10-12 reps



Workout 2: Shoulders, Legs, Calves
Barbell Shoulder Press 4 sets,  6-10 reps
Seated Dumbbell Shoulder Press
Read more
Image
WEEK 4 Week 4 is here! I told you it will become fun. Now, we only get 4 weight training sessions, this is my favorite program, because it gives you more time for muscle recovery, but it adds the much needed cardio time. You must complete ALL 4 workouts in order to maximize results, on the days off I am prescribing High Intensity Intervals Training; this can be done anywhere and 20-30 minutes is enough.

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

Read more

Week 5: Summer Challenge

Image
WEEK 5 If you made it to week 5, now you just have to keep going, 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
Read more