Challenge Week 6

Monday: Arm Sizzle

Start with one mile walk/run warmup on tread

At mat, 4 sets

  • 15 out in pushups
  • 15 weighted squat to press
  • 20 commandos, 20 shoulder taps
  • 15 weighted burpees
  • 20 tricep dips

At weights, 3 sets

  • 20 alternating dumbbells curls
  • 20 bent over tricep kickbacks
  • 15 bench dips
  • 15 bar curls

Tuesday: Legs & Butt 

start with 15 minute bike

  • 5 sets of 10 smith machine squats, medium weight
  • 3 sets of 12 land mine squats, medium weight
  • 4 sets of 20 weighted step ups (10 per leg)
  • 4 sets of 20 bulgarian split squats (10 per leg)
  • 5 sets of 10 heavy weight leg press
  • 3 sets of 10 single leg press
  • 4 sets of 12 cable kickbacks
  • 4 sets of 12 cable pull throughs

Wednesday: Cardio and Shoulders 

30 minutes on stairmaster or elliptical

At weights, 3 sets

  • 15 side shoulder raises into hammer curl
  • 15 single shoulder press
  • 12 shoulder forwards per arm
  • 15 high weight shoulder raises

Thursday: Back and Chest 

Start with 15 minute row

  • 3 sets of 15 smith machine deadlifts
  • 3 sets of 12 smith machine chest press
  • 5 sets of 30 second landmine rows
  • 4 sets of 12 cable pushdowns
  • 4 sets of 12 cable across

Friday: SWEAT

5 mile run. Yup.

 

*disclaimer* I am not a personal trainer and only suggest these exercises because it is what worked for me when I was starting out. If at anytime you feel pain or discomfort stop the workout and modify the reps or movements as needed.

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