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Weekly Workouts

Weekly Workout | Isolation and Cardio (Six Day Plan 6 of 6)

alpha_m_image_consultingThe idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss.

Monday: Legs and Cadio

Legs:

Leg Extensions: 4 sets x 20 reps

Hamstring Curls: 4 sets x 15 reps

Leg Press: 4 sets x 15-20 reps

Jump Squats: 3 sets of 25

Walking Lunges: 3 sets x 15reps (each leg)

Seated Calf Raises: 5 sets x 25 reps

Standing Calf Raises: 4 sets x 30 reps

Cardio:

30 min target zone

Tuesday: Back and Cardio

Back:

Pull ups (use machine if needed): 5 sets x 4-12 reps

Seated Rows: 4 sets x 10-12 reps

Close Grip Pull downs: 4 sets x 8-12 reps

T Bar Row: 4 sets x 8-12 reps

Stiff Arm Push Downs: 4 sets x 10-12

Cardio:

Cardio: 35 min in target heart rate zone

Wed: Chest and Cardio

Chest:

Pec Deck: 4 sets x 10-12 reps

Dumbbell Bench Press: 4 sets x 10 reps

Dumbbell Flys w/ Push Ups: Dumbbell Fly 4 sets x 10 reps/ superset with pushups 4 sets x 15 reps

Body Weight Dips (use machine if you need to): 3 sets x 12-20 reps

Cable  Fly: 3 sets x 8-12 reps

Cardio:

35 min in target zone

Thursday: Biceps and Abs and Cardio

Biceps:

Alternating Dumbbell Curls: 4 sets x 10-12 reps

Standing Barbell Curls: 4 set x 8-12 reps

Seated Hammer Curls: 4 sets x 10 to 15 reps

Preacher Curl (machine or free weights): 3 sets x 8-12 reps

Cable Bicep Curls: 3 sets x 10-12 reps

Abs:

Crunches on Bench: 4 sets x 25 reps

Cable Crunches: 4 sets x 20 reps

Leg Lifts (machine that has place for your back and arm pads): 4 sets x 15-20 reps

Cardio:

30 min in target zone

Friday: Shoulders and Cardio

Shoulders:

Dumbbell Side Raises: 4 sets x 10-12 reps

Standing Barbell Shoulder Press (do seated if back problems): 4 sets x 10-12 reps

Dumbbell Front Raises: 4 sets x 10-12 reps

Rear Peck Deck: 4 sets x 12-15 reps

Upright Rows (on smith machine or free weight): 4 sets x 10-12 reps

Cardio:

40 min in target zone

Saturday: Triceps and Cardio

Triceps:

Tricep Push Down (with rope): 4 sets x 15 – 20reps

Tricep Dips (on bench): 4 sets x 20 reps

Skull Crushers: 4 sets x 12-15 reps

Tricep Push Downs (bar): 3 sets x 12-15 reps

Close Grip Push Ups (hands close to body and elbows slide back and against your body): 4 sets of 12-15

Cardio:

Cardio: 45 min in target zone

Sunday: Rest


Past Topics

New Topics Added Weekly!
Weekly Workout | Isolation and Cardio (Six Day Plan 5 of 6) -
June 25, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Shoulders and Cardio Shoulders: Dumbbell Side Raises: 4 sets x 10-12 reps Standing Barbell Shoulder Press (do seated if back problems): 4 sets x 10-12 reps Dumbbell Front Raises: 4 sets x Read More»
Weekly Workout | Isolation and Cardio (Six Day Plan 4 of 6) -
June 18, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Chest and Cardio Chest: Pec Deck: 4 sets x 10-12 reps Dumbbell Bench Press: 4 sets x 10 reps Dumbbell Flys w/ Push Ups: Dumbbell Fly 4 sets x 10 reps/ superset with pushups 4 sets x 15 repRead More»
Weekly Workout | Isolation and Cardio (Six Day Plan 3 of 6) -
May 21, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Legs Legs: Leg Extensions: 4 sets x 20 reps Hamstring Curls: 4 sets x 15 reps Leg Press: 4 sets x 15-20 reps Jump Squats: 3 sets of 25 Walking Lunges: 3 sets x 15reps (each leg) Seated CaRead More»
Weekly Workout | Isolation and Cardio (Six Day Plan 2 of 6) -
May 14, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Shoulders and Cardio Shoulders: Dumbbell Side Raises: 4 sets x 10-12 reps Standing Barbell Shoulder Press (do seated if back problems): 4 sets x 10-12 reps Dumbbell Front Raises: 4 sets x Read More»

Weekly Workout | Isolation and Cardio (Six Day Plan 1 of 6) -
May 7, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Chest and Cardio Chest: Pec Deck: 4 sets x 10-12 reps Dumbbell Bench Press: 4 sets x 10 reps Dumbbell Flys w/ Push Ups: Dumbbell Fly 4 sets x 10 reps/ superset with pushups 4 sets x 15 repRead More»
Weekly Workout #8 (WW8) -
February 27, 2012
Weekly Workout #8 (WW8) Monday:  Chest and Bi’s Chest: Pushups: 4 sets 12 to 30 reps 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: 2 sets 10 to 25 reps (yes again…you are going to feel like a little girl this time) Bis: Straight Bar Read More»
Weekly Workout #7 (WW7) -
February 20, 2012
Weekly Workout #7 (WW7) Monday:  Chest and Cardio Chest: Pushups: 4 sets 12 to 30 reps 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: 2 sets 10 to 25 reps (yes again…you are going to feel like a little girl this time) Cardio: 45 min in taRead More»
Weekly Workout #6 (WW6) -
February 13, 2012
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 multipRead More»
Weekly Workout #5 (WW5) -
February 6, 2012
Weekly Workout 5 Day 1:  Chest/Cardio Chest: Dumbbell Flys Superset with Pushups:  (Flys)4 sets x 10 to 12 reps then drop down and do pushups 4 sets 10 to 20 reps Flat Bench Press Dumbbells:  4 sets x 8 to 12 reps Dips (body weight or assisted): 3 sets x 8 to 12 reps Flat Bench Press With Bar (Free weight or smith machine): 4 sets x 8 to 12 reps Cardio: 35 min in target zone   Day 2: Read More»

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