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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