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Weekly Workouts

Weekly Workout #3 (WW3)

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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.

 

Saturday and Sunday: Dance


Past Topics

New Topics Added Weekly!
Weekly Workout #2 (WW2) -
January 15, 2012
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 (stRead More»
Weekly Workout #1 (WW1) -
December 21, 2011
Weekly Workout #1 Monday:  Chest + Abs 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 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   TuesRead More»

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