Sunday, December 2, 2018

December 2018

Week 1:  3 sets of 12-15 (per side, if applicable)
Week 2:  3 sets of 10-12
Week 3:  4 sets of 6-8
Week 4:  3 drop sets

Day 1:  Glutes/Calves

  • Walking lunges
  • Banded side step
  • Standing calf raises

  • Smith machine lunges
  • Plie squat with leg lift
  • Weighted standing calf raises

  • Inverted adductor machine
  • Machine glute press
  • Machine seated calf raise

  • Weighted hip raise (plates)
  • Prone glute raise (with stability ball between ankles)
  • Single leg calf raise
30 minutes steady state cardio

Day 2:  Chest/Triceps

  • Push Ups (weighted for weeks 2-3)
  • Overhead triceps press

  • Chest fly
  • Nose breakers

  • Incline dumbbell press
  • Triceps push up

  • Barbell decline press
  • Triceps rope press down
30 minutes intervals on stair master

Day 3:  Legs/Core

  • Barbell squats
  • Barbell deadlift
  • Side plank with lower knee to top elbow

  • Goblet squat
  • Cable deadlift
  • V-ups

  • Single leg box squats
  • Single leg deadlift
  • Back extension on stability ball

  • Side lying ball raise
  • Dumbbell step ups
  • Pike on ball
Tabata (12 minutes):  jump squats, plank jacks, lunge jumps, high knees, plie squat jumps, tuck jumps

Day 4:  Back/Biceps

  • Lat pulldown 
  • Dumbbell bicep curl

  • Close grip pulldown
  • Overhead lat pull over

  • Barbell row
  • Barbell bicep curl

  • Cable wide grip row (just below shoulder level)
  • Cross body bicep curl (palm down)
Run 3 miles

Day 5:  Shoulders/Core/Bootcamp

One minute of each exercise, 3-4 times through (short break between each round):
  • Side shuffle
  • Plank
  • Lateral raise
  • Burpees
  • Alternating Turkish get up
  • Shoulder Press
  • Pop squats
  • Jack knife
  • Reverse fly (pinkies out)
  • Mountain climbers
  • Decline sit-and-twist
  • Front raise

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