WEEK 5 – let’s get fit!

MONDAY

ARMS

Bicep Curl & Tricep Extension
3 Supersets
20 reps
20 reps

Ice Skater
3 secs

Cable Bicep Curl & Dips
3 Supersets
20 reps
20 reps

High Knees
30 secs

Hammer Curl & Tricep Pulldown
3 Supersets
20 reps
20 reps

High Knees
30 secs

Leg Raise & Crunch
4 Supersets
25 reps
25 reps

Treadmill Circuit 
3 Sets
Treadmill Jump – 20 reps
Treadmill Side Shuffle – 40 reps (20 each side)
Treadmill Lunge – 40 reps


TUESDAY

BOOTY BUILD

Lunge with Barbell Under Knee
4 sets / 16 reps (8 each leg)

Single Leg Deadlift (Smith Machine)
4 sets / 16 reps (8 each leg)

Machine Hip Thruster
4 sets / 8 reps

Sumo Box Squat
4 sets / 6 reps

Leg Extension
4 sets / 6 reps


WEDNESDAY

REST

THURSDAY

BACK

Wide Grip & Close Grip Pulldown
3 Supersets
20 reps
20 reps

High Knees
30 secs

Lower Back Row & Single Arm Row
3 Supersets
20 reps
20 reps

High Knees
3 secs

Barbell Good Morning & Deadlift Pulse
4 Supersets
15 reps
15 reps

Back Extension
4 sets / 6 reps

Treadmill Circuit 
3 Sets
Treadmill Jump – 20 reps
Treadmill Side Shuffle – 40 reps (20 each side)
Treadmill Lunge – 40 reps


FRIDAY

LOWER BODY

Cable Jump Squat & Cable Monster Walk
3 Supersets
15 reps
15 reps

Cable Pull Through Straight Legs
3 sets / 20 reps

Clam
3 sets / 40 reps (20 each leg)

Hamstring Curl
3 sets / 15 reps

Kneeling Half Jump with Glute Squeeze
3 sets / 15 reps


SATURDAY

SHOULDERS

Seated Lateral Raise
1 set / 25 reps

Lateral Raise & Front Raise
3 Supersets
20 reps
20 reps

Jump Squat with Band
30 secs

Shoulder Press & Arnold Press
3 Supersets
20 reps
20 reps

Jump Lunge
30 secs

Cable Row & Dumbbell Row
3 Supersets
20 reps
20 reps

High Knees
30 secs

Treadmill Circuit 
3 Sets
Treadmill Jump – 20 reps
Treadmill Side Shuffle – 40 reps (20 each side)
Treadmill Lunge – 40 reps


SUNDAY

REST

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