Week 7: Summer Challenge
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
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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