Fitness Challenge Weeks 3&4

September 6, 2015

Day 1: Legs-  DUMB BELLS ONLY

 

Warm up on treadmill or outside (brisk walk, 5 minutes)

 

Squats 4x10  (with barbell across back or DBs down by sides)

 

Goblet Squat  6x10 (one heavy weight under chin)

 

One Leg Squat 3x10 each leg (balance on one leg, sit all the way down on chair, stand back up)

 

Split Squats (one foot on bench/step) 3x10 each leg

 

Hamstring Curls on Stability Ball SUPERSET with Bridges on Stability Ball 4x10

 

End with 10 minutes of Sprints (outside or on treadmill) 30 sec on, 30 seconds rest for a total of 10 minutes

 

Day 2: Arms & Abs

 

Warm up band curls 2x50

 

Barbell curls SUPERSET with Tricep rope pressdown 3x10 (use a resistance band if you do not have access to cable machine)

 

Incline Dumb Bell curls SUPERSET with Tricep Kickbacks 3x10

 

Hammer Curls curls 2x50 (light weight)

 

TRI SET: 15 reps/4x thru

-Chair Dips

-Concentration Curl (one arm at a time)

-Seated Barbell curls (rest bar on top of your lap, curl up from there)

 

TRI SET Abs:  15 reps/4x thru

-Twisting Planks

-Jack Knife on stability ball

-Crunches on stability ball

 

Day 3: Shoulders

 

Single Arm Upright Rows- Ascending sets (2,4,6,8,10) 2 sets

 

Seated Victory Press 4x10 (Arms go up and out to a "V")

 

Alternating Dumb bell Front Raises 4x8

 

Decline Push Ups SUPERSET with Back Flies 4x10

 

Lateral Raises- Ascending sets (2,4,6,8,10) 2 sets

 

END WITH 10 minutes Sprints (30 sec on/30 sec off)

 

Day 4:  Total Body

 

Circuit #1 - repeat 4x thru/10 reps each

 

-Single leg deadlift (stiff leg)

-Squat & Press (dumb bells or bar)

-Jumping Lunges

-Skull Crushers

-Push Ups

 

Circuit #2- repeat 4x thru/10 reps each

-Bicep Curls

-Bent over row

-Bicycle crunches 

-Squats (with barbell or dumb bells down by your side)

 

END 10 minutes of Sprints (30 sec on/30 sec off)

 

Day 5:  Chest & Back

 

Bench Press SUPERSET with Cable Flies 4x10

 

Dumb Bell HEX PRESS SUPERSET with push ups 4x10

 

Seated Chest Press SUPERSET with low cable flies 4x10 

 

Lat Pulldown SUPERSET with Back flies 4x10

 

Seated Row 4x10

 

Bent over row 4x10

 

 

 

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