Summer Challenge: Week 1 workouts

WEEK 1

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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

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

Seated Calf Raise

4 sets, 10-12 reps

Workout 3: back, Traps, Biceps

Barbell Bent Over Row

4 sets,  6-10 reps

Incline Dumbbell Row

3 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

Seated Barbell Curl

4 sets, 10-12 reps

Reverse Grip EZ bar curl

4 sets, 10-12 reps

Workout 4: Chest, Triceps, Abs

Cable Crossover from Low Pulley

3 sets,  12-16 reps

Cable Crossover

3 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

Seated Triceps Pressdown

3 sets, 12-16 reps

Crossover Crunch

4 sets, 10-12 reps

Hanging Leg Raise

4 sets, 10-12 reps

Workout 5: Shoulders, Legs, Calves

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

Leg Press calf

4 sets, 10-12 reps

Workout 6: Back, Traps, Biceps

Lat Pulldown

4 sets,  12-16 reps

Behind-the-neck Pulldown

3 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

Incline Dumbbell Curl

3 sets, 12-16 reps

Dumbbell Hammer Curl

3 sets, 10-12 reps