Summer Challenge: Week 9

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

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