Weekly Workout #6 (WW6)

February 13, 2012
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Weekly Workout #6 (WW6)

Monday:  Chest + Cardio

Chest:

  • Peck Dec:  4 sets x 10 to 12 reps
  • Dumbbell Bench Press:  3 sets  x 8 to 12 reps
  • Dumbbell Fly: 4 sets x 10 to 12 reps
  • Flat Bench Press: 4 sets x 8 to 12 reps
  • Chest Dips: 3 sets 10 to 20 reps
  • Pushups: 3 sets 10 to 25 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.

 

Tuesday: Shoulders +Abs

Shoulders:

  • Dumbbell Side Raises: 3 sets 10 to 15 reps
  • Seated Shoulder Press (Dumbbell): 4 sets 8 to 12 reps
  • Upright Rows (Smith Machine): 4 sets 10 to 12 reps
  • Front Raises (Dumbbells):  3 sets 10 to 12 reps
  • Rear Peck Deck: 4 sets 12 to 15 reps

Abs:

  • Crunches on Bench: 4 sets 15 to 20 reps
  • Cable Crunches: 4 sets 15 to 20 reps
  • Leg Lifts: 4 sets 15 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: Legs

Legs:

  • Leg Extensions: 4 sets 12 to 15 reps
  • Hamstring Curls: 4 sets 12 to 15 reps
  • Leg Press: 4 sets 15 to 20 reps
  • Walking Lunges: 3 sets 12 reps each leg (total of 24 steps)
  • Squats (free weight or smith machine): 5 sets 10 to 15 reps

Calves:

  • Seated Calf Raises: 4 sets 20 to 30 reps
  • Standing Calf Raises: 4 sets 50 to 100 reps (use body weight only)

 

Thursday: Back +Triceps

Back:

  • Pull Ups: 5 sets 8 to 12 reps (be prepared that each set you will be able to do less and less reps)
  • Seated Rows: 4 sets 8 to 15 reps
  • Close Grip Pull Downs: 4 sets 10 to 12 reps
  • One Arm Dumbbell Rows: 3 sets 8 to 12 reps
  • Stiff Arm Push Downs:  4 sets 12 to 15 reps
  • Wide Grip Pull Downs: 4 sets 8 to 12 reps

Triceps:

  • Tricep Push Down (with rope): 3 sets 12 to 20 reps
  • Tricep Dips (on bench): 3 sets 12 to 20 reps
  • Skull Crushers (with bar): 4 sets 12 to 15 reps
  • Tricep Kick Backs (dumbbell): 3 sets 10 to 15 reps
  • Tricep Push Downs (with Bar): 4 sets 12 to 20 reps

 

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: Biceps + Cardio

Biceps:

  • Seated Alternating Dumbbell Curls: 4 sets 10 to 15 reps
  • Standing Bar Curl (either ez curl or straight bar): 4 sets 8 to 12 reps
  • Standing Cable Curls: 4 sets 10 to 15 reps
  • Standing Hammer Curls (dumbbells): 4 sets 10 to 15 reps

Cardio:

  • 45 to 60 min in target heart rate zone

 

Sunday: Rest

 

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