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Alpha Fit

Weekly Workout #5 (WW5)

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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: Back and Abs and light Cardio

Back and Abs

  • Pull ups (body weight or assisted) : 4 sets x 8 to 12 reps Then Superset with Stiff Arm Push Downs: 4 sets x 10 to 12 reps
  • Seated Row: 4 sets x 12 to 15 reps Then Superset with 30 crunches on the same bench for your abs
  • Close Grip Pull Downs: 4 sets x 10 to 12 reps
  • One Arm Rows: 3 sets x 10 to 12 reps Then Superset Cable Crunches: 3 sets x 15 to 20 reps
  • Back to Pull ups: 3 sets x ??? as many as you can get at this point

Cardio:

  • 20 min in target zone

 

Day 3: Shoulders and Triceps

  • Side Raises: 4 sets x 10 to 15 reps Then Use The Same Weight and Do 12 Up –Right Rows
  • Dumbbell Seated Shoulder Press: 4 sets x 8 to 12 reps
  • Rear Peck Deck: 4 sets x 10 to 12 reps Then Superset with Tricep Push Downs: 4 sets x 12 to 20 reps
  • Front Raises: 3 sets x 10 to12 reps Then Superset with Tricep Dips on Bench: 3 sets x 10 to 25 reps
  • Skull Crushers: 4 sets x 10 to 12 reps
  • Tricep Kick Backs: 3 sets x 8 to 12 reps

 

Day 4: Legs

  • Body Weight Squats:  3 sets (no weight) x 50 reps
  • Leg Extensions: 3 sets x 20 reps (do a weight that you can get 20)
  • Hamstring Curls: 4 sets x 20 reps
  • Walking Lunges: 3 sets x 10 to 15 reps each leg (holding dumbbells or body weight)
  • Leg Press: 4 sets x 20 reps
  • Calf Raises (on leg press): 4 sets x 50 reps (seriously do 50 reps with a weight you can handle)

 

Day 5: Cardio

  • 45 min in target zone

 

Day 6: Biceps and Cardio

  • Seated Alternating Dumbbell Curls: 4 sets x 10 to 12 reps
  • Preacher Curls: 4 sets x 8 to 12 reps
  • Hammer Curls: 4 sets x 12 to 15 reps
  • Cable Curls: 4 sets x 10 to 15 reps

Cardio:

  • 30 min in target zone

 

Day 7: REST


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Weekly Workout #4 (WW4) 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 CuRead More»
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January 23, 2012
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 rRead More»
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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»

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