WEEK 3 – let’s get fit!

MONDAY

SHOULDER & TRICEPS

Seated Shoulder Raise Lateral & Front
2 sets / 20 reps

Seated Arnold Press
3 sets / 14 reps

Rear Delt Fly
3 sets / 12 reps

Tricep Dips
4 sets / 15 reps

Incline Tricep Push
4 sets / 20 reps

Cable Tricep Pulldown
3 sets / 12 reps

Treadmill Sprint
10 mins


TUESDAY

BOOTY BLAST

Band Lateral Shuffle
3 sets / 30 secs

Dumbbell Deadlift to Row
3 sets / 12 reps

Goblet Squat
4 sets / 12 reps

Dumbbell Squat
4 sets / 12 reps

Barbel Squat
3 sets / 12 reps

Dumbbell Deadlift into Squat
4 sets / 12 reps

Jump Squat
3 sets / 12 reps

Dumbbell Swing
4 sets / 12 reps


WEDNESDAY

REST

THURSDAY

BACK & BICEPS

Single Arm Lat Pulldown
3 sets / 24

Face Pull
4 sets / 12 reps

SUPERSET:
Plated Row
3 sets / 10 reps
Plated Bicep Curl
3 sets / 10 reps

Single Arm Row
3 sets / 30 reps

Laying Bicep Curl
3 sets / 12 reps

Alt. Hammer Curl into Bicep Curl
3 sets / 10 reps

Back Extension
3 sets / 12 reps

Assisted Pull Up
3 sets / failure


FRIDAY

LEGS 

Sumo Barbell Deadlift
3 sets / 15 reps

Hip Thrust
3 sets / 8 reps

Walking Lunges
3 sets / 20 reps

Hamstring Curl
3 sets / 15 reps

Leg Press – Frog Stance
3 sets / 12 reps

Leg Press – Wide Stance
3 sets / 12 reps

Smith Machine Calf Raises
4 sets / 10 reps

Treadmill Sprint
10 mins


SATURDAY

REST

SUNDAY

UPPER BODY

Lat Pulldown
4 sets / 8 reps

Seated Row
3 sets / 12 reps

Around The World
3 sets / 12 reps

Ab Crunches
3 sets / 30 secs

Plank Jack
3 sets / 30 secs

Plank Side Rotation
3 sets / 30 secs

Alt. Leg Raises
3 sets / 30 secs

SUPERSET:
Cable Crunches
3 sets / 25 reps
One Arm Plank
3 sets / 15 secs

TRX Plank
1 min

 

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