Category: Fitness Challenge Weekly

 

Chest & Triceps Workout

[Superset] Flat Bench Dumbbell Press

1. 40% 12 reps – Flat Bench Press > Push ups until failure

Rest 1 minute   Dumbbell Bench Press

2. 50 % 12 reps – Flat Bench Press > Push ups until failure

Rest 1 minute

3. 60 % 12 reps – Flat Bench Press > Push ups until failure

Rest 1 minute

4. 80 % 12 reps – Flat Bench Press > Push ups until failure

Rest 1 ½ minutes

 

[Triset] Dips > Lying DB Tricep Extensions > DB Tricep Bench Press

1. 12 reps Dips > Lying DB Tricep Extensions > DB Tricep Bench Press
2. 10 reps Dips > Lying DB Tricep Extensions > DB Tricep Bench Press
3. 8 reps (Heavier Weight) Dips > Lying DB Tricep Extensions > DB Tricep Bench Press
4. 12 reps (Lighter Weight) Dips > Lying DB Tricep Extensions > DB Tricep Bench Press

Lying Tricep Extension     Barbell Close Grip Tricep Press – use Dumbbells

 

[Superset] Incline Dumbbell Bench Press > Incline Dumbbell Flies

1. 12 reps – Incline Dumbbell Bench Press > Incline Dumbbell Flies
2. 12 reps – Incline Dumbbell Bench Press > Incline Dumbbell Flies
3. 12 reps – Incline Dumbbell Bench Press > Incline Dumbbell Flies

Incline Dumbbell Bench Press      Incline Dumbbell Bench Press Flies

[Superset] Tricep Pushdown > Tricep Reverse Grip Push Down

1. 12 reps – Tricep Pushdown > Tricep Reverse Grip Push Down
2. 15 reps – Tricep Pushdown > Tricep Reverse Grip Push Down

Tricep Push Down                      Reverse Grip Tricep Push Down

Back & Biceps Workout     

Remember to establish your max weight during 1 of the workouts.

[Superset] Full Range Wide Grip Deadlift (What is your max rep?)

1. 40% 12 reps – Full Range Wide Grip Deadlift > 5 reps – Straight Stiff Leg Deadlift

Rest 30 sec         Wide Grip (Snatch) Deadlift        Lower Back/Hamstrings Stiff Leg Deadlift

2. 60% 12 reps – Full Range Wide Grip Deadlift > 5 reps – Straight Stiff Leg Deadlift

Rest 40 sec

3. 85% 12 reps – Full Range Wide Grip Deadlift > 5 reps – Straight Stiff Leg Deadlift

Rest 1 minute

[Superset] Hammer Curl (What is your max rep?)

1. 40% 12 reps/arm – Full Range Double Arm Hammer Curl > 12 reps – Lower (bottom) Half Inner Curl      Hammer Curl

Rest 30 sec

2. 60% 12 reps/arm – Full Range Double Arm Hammer Curl > 12 reps – Lower (bottom) Half Inner Curl

Rest 30 sec

3. 80% 12 reps/arm – Full Range Double Arm Hammer Curl > 12 reps – Lower (bottom) Half Inner Curl

Rest 30 sec

[Superset] Bent-over Barbell Rows

1. 12 reps of Bent over Barbell Rows to belly button (underhand grip) > Bent over Barbell Rows To High Chest  Barbell Row

Rest 45 sec

2. 10 reps of Bent over Barbell Rows to belly button (underhand grip) > Bent over Barbell Rows To High Chest

Rest 45 sec

3. 8 reps of Bent over Barbell Rows to belly button (underhand grip) > Bent over Barbell Rows To High Chest

Rest 45 sec

Pull Downs

1. 8 reps of Cable Pull Downs             Latissimus Dorsi

Rest as needed

2. 10 reps of Cable Pull Down

Rest as needed

3. 12 reps of Cable Pull Down

Incline Dumbbell Curls

1. 12 reps/arm          Incline Bicep Curl

Rest 30 sec

2. 15 reps/arm

                           Shoulder & Abs Workout

* Note: Percentages (%) are based off of your maximum weight, meaning if I shoulder press 100lbs – 50% would be 50lbs.

[Superset] Barbell or Dumbbell Standing Shoulder Press

* On the ground or rack, line up 3 different weights progressively heavier.

1. 40% – 5 reps/50% – 5 reps/60% – 5 reps

> Straight into as many Squat to Press you can do in 1 minute with your beginning weight you had at the start of the set.   Standing DB Shoulder Press        Squat to Press

Rest 30 sec

2. 50% – 5 reps/60% -5 reps/70% – 5 reps

> Straight into as many Squat to Press you can do in 1 minute with your beginning weight you had at the start of the set.

Rest 30 sec

3. 60% – 5 reps/70% -5 reps/80% – 5 reps

Rest 30 sec.

 Reverse Crunch with Leg Extension

15-25 reps               Reverse Crunch

[Superset] Barbell or Double Dumbbell Standing Front Raise

1. 60% 12 reps > with the same weight double the reps for shrugs! GO GO GO
2. 70% 10 reps > with the same weight double the reps for shrugs! GO GO GO
3. 80% 10 reps > with the same weight double the reps for shrugs! GO GO GO

1 minute rest             Dumbbell Front Raise                  Dumbbell Shoulder Shrug

[Superset] Abs

Flutter Kicks 25 (4 Count) Example 1-2-3-(1) …1-2-3-(2)…1-2-3-(3)  Flutter Kicks

Leg Levers 25 (regular)      Leg Levers

[Triset] Shoulders

* Do each exercise one after the other with no rest between!! WITH THE SAME WEIGHT YOU HAVE IN YOUR HANDS!!

1. 50% – 12-14 reps

Side Lateral Raise  Bent over Shoulder Raise  Car Drivers – Dumbbell Variation

Seated Lateral Shoulder Raise > Bent over Reverse Fly > Dumbbell Car Drivers

2. 60% – 12-14 reps

Seated Lateral Shoulder Raise > Bent over Reverse Fly > Dumbbell Car Drivers