Weekly Workout #3 (WW3)
Monday: Back and Bi’s
Back:
- Pull Ups (body weight or assisted): 4 sets of 10 reps
- One Arm D’Bell Rows: 3 sets x 8 to 12 reps
- Close Grip Pull Downs (Close grip handle on high pulley): 3 sets x 10 to 12 reps
- Seated Rows: 4 sets x 8 to 10 reps
Bis:
- Straight Bar Curl: 3 sets x 12 reps
- Hammer Curls: 3 sets x 12 reps
- Seated Alternating D’bell Curls: 3 sets x 8 to 12 reps
Tuesday: Shoulders and Cardio
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
- Up Right Rows: 4 sets x 10 to 12 reps
- Front Raises: 3 sets x 12 reps
Cardio:
45 min in target heart rate
Wednesday: Chest and Calves
Chest:
Bench Press +Dumbbell Flys: Start with a bench press, either bar or dumbbell(3 sets x 12 reps) then drop them and grab lighter dumbbells and do 3 sets or 12 reps flys)…this will kick your ass!
Cable Fly’s: 4 sets x 10 to 12 reps
Dips (body weight): 3 to 4 sets x 12 to 15 reps
Peck Deck: 4 sets x 12 reps
Calves:
Calf Raises: 3 sets x 30 reps
Standing Calf Raises: 4 sets x 50 reps
Thursday: Legs and Cardio
Legs:
Walking Lunges: 4 sets x 20 reps
Leg extensions: 6 sets x 20 reps (go light because this is a killer0
Hamstring Curls: 4 sets x 15 reps
Squats(free weight): 4 sets x 12 to 15 reps
Hack Squats (only if you have the machine at your gym): 3 sets x 12 to 15 reps
Cardio:
45 min in cardio zone:
Friday: Triceps and 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.