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Alpha Fit

Weekly Workout #8 (WW8)

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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 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: 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)
  • Calve Raises Using Leg Press Sled: 4 sets x 30 reps

 

Wednesday: Triceps and Cardio

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

Cardio:

  • 45 min in target heart rate

 

Thursday: 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:

  • 30 min in target heart rate

 

Friday: Back and  Abs

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
  • Stiff Arm Push Downs:  4 sets 12 to 15 reps
  • Wide Grip Pull Downs: 4 sets 8 to 12 reps

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

 

Saturday: Cardio

    • 45 min in target zone

 

Sunday: REST

 


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