Summer Challenge: Week 2

WEEK 2

There is very slight variation between week 1 and week 2, you will see more dramatic changes after week 4 and 5.

Workout 1: Chest, abs

Bench Press

4 sets,  8-10 reps

Incline Barbell Press

3 sets,  8-10 reps

Close Grip Bench press

3 sets, 6-10 reps

Cable Crunch

4 sets, 10-12 reps

Knee ups

4 sets, 12-16 reps

V ups

3 sets, 8-12 reps

Workout 2: Shoulders, Legs, Calves

Barbell Shoulder Press

4 sets,  6-10 reps

Alternating Dumbbell Shoulder Press (standing)

3 sets,  6-10 reps

Squat

4 sets, 6-10 reps

Deadlift

3 sets, 6-10 reps

Walking Lunges

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

Reverse Grip Pulldown

4 sets,  12-16 reps

Rope Straight Arm Pulldown

3 sets, 12-16 reps

Barbell Shoulder Shrugs

3 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