Weekly Workout #2 (WW2)
Monday: Chest + Shoulders
Chest:
- Flat Dumbbell Press (Bench Press): 4 sets x 10 to 12 reps
- Flat Dumbbell Fly: 4 sets x 10 to 15 reps with a super set up pushups 4 sets 10-20 reps
(do your set of flys…set the dumbbells down and go right into pushups)
- Body Weight Dips (machine assisted dips if needed) 3 sets x 12-20 reps
- Peck Deck 4 sets x 10 to 15 reps
- Cable Flys (standing in the cage with cables on top position) 4 sets x 10 reps
- You will be tired at this point but time to do some shoulders!
Shoulders:
- Dumbbell side raises: 3 sets x 10 to 12 reps
- Shoulder Press (dumbbell or bar) 4 sets x 8 to 12 reps with a super set of front raises using dumbbells (after your shoulder press…set the weight down and grab some lighter dumbbells for front raises) 4 sets x 12 to 15 reps
- Rear Peck Deck: 3 sets x 12- 15 reps
Tuesday: Triceps +Cardio
Triceps:
- Tricep Push down with rope: 4 sets x 15 to 20 reps (do these very slow and pause the movement at the bottom of the exercise for 3 seconds before letting it up…this will burn like crazy!
- Skull Crushers: 4 sets x 10 to 15 reps superset with tricep dips 4 sets 15 reps (after doing your skull crushers, set the bard down and on the same bench just swing out to the side and do your tricep dips.
- Tricep kick Backs: 3 sets x 12 to 15 reps
- Tricep Pushdowns with the straight bar: 4 sets x 12 to 20 reps
Cardio:
30 to 45 min of cardio in your target heart rate zone: This is calculated by taking 220-age and then multiply the number by .60 and .75 to get your range.
Wednesday: Back and Abs
Back:
- Lat Pull Down with Close grip: 4 sets x 10 to 12 reps
- Seated Row: 4 sets x 10 to 12 reps
- Pull Ups (this will be fun after the first two exercises) 4 sets x as many reps as you can get
- One arm Dumbbell Row: 3 sets x 8 to 12 reps super setting with stiff arm pushdowns: 3 sets x 12 to 15 reps
- Close Grip Pull Ups: 3 sets x as many reps as you can get
You should be beat up after this workout
Abs:
- Crunches on the bench: 4 sets body weight x 25 reps (if you want to hold a 3 or 5 pound dumbbell in our feet to make it hard…go for it
- Cabell Crunches: 4 sets x 20 reps
- Hanging leg Raises: 4 sets x 12 to 20 reps
Thursday: Biceps and Cardio
Biceps:
- Straight bar curls: 4 sets x 10 to 15 reps
- Seated alternating dumbbell curls: 3 sets x 10 to 15 reps
- Cabell Bicep Curls with EZ curl bar (bar that looks like a “w”) 4 sets x 10 to 15 reps
- Hammer Curl Drop Set: 3 sets x 10 reps with heavy weight and then 12 reps with lighter weight (do your set of hammer curls….then as soon as you are finished with the set drop those weights and grab the next lighter weight and do 10 to 12 more reps) Burn baby burn
Cardio:
- 30 min of cardio in your target heart rate
Friday: Cardio + Abs
Abs:
- Cable Crunches: 5 sets 15 to 20 reps
- Crunches on Bench (holding 5 pound dumbbell in feet): 4 sets 12 to 20 reps
- Decline Abs (holding a weight plate if you want more resistance): 4 sets 20 to 30 reps
- Ab Machine: 3 sets 12 to 20 reps
Cardio:
- 45 to 60 min or cardio in target heart rate zone
Saturday: Legs
Legs:
- Body Weight Squats (no weight just warming up the knees) 4 sets of 50 reps
- Leg Extensions: 4 sets x 15 reps
- Smith Machine Squats (or free weight squats if you know how to do it and be safe) 4 sets x 10 to 12 reps
- Hamstring Curls: 4 sets x 12 to 15 reps
- Walking lunges: 3 sets x 12 each leg (grab some dumbbells to make it more challenging)
- Bench Step Ups: 3 sets x 10 to 12 reps each leg (holding dumbbells and keep your form perfect…don’t lean over and hurt your back)
- Standing Calf Raises: 3 sets or body weight calf raises x 100 reps (should burn a tad)
- Seated Calf Raises: 4 sets x 20 to 25 reps
