This week I am going to put you through a new type of workout routine that I am calling a Crossfit – Bodybuilding Fusion. I plan to change my workout every day from a bodybuilding style routine to a crossfit routine all through the week. The bodybuilding days will focus on heavy weight lifting while crossfit days will focus on functional, cardio and full body training. I am prepared for an intense week of training. Come join me.
Monday: Chest & Triceps
- Elliptical warm up 5
- Superset
- Hammer Strength chest press 3
- Incline dumbbell fly 3
- Superset
- Bench press 3
- Seated cable fly 3
- Superset
- Barbell skull crushers 3
- Body weight dips 3
- Superset
- Bent bar cable push downs 3
- Single arm, reverse grip, cable push down 3
- Hyper extension crunches 3
- Incline treadmill 15
Tuesday: Crossfit (for time)
- Elliptical warm up 5
- Workout name: FRAN
- 21 Thrusters
- 21 Pull ups
- 15 Thrusters
- 15 Pull ups
- 9 Thrusters
- 9 Pull ups
Thursday: Shoulders
- Elliptical warm up 5
- Superset
- Seated dumbbell shoulder press 5
- Barbell upright rows 5
- Superset
- Barbell shrugs 3
- Peekaboos 3
- Superset
- Dumbbell front delt raises 3
- Dumbbell side delt raises 3
- Dumbbell rear det raises 3
- Dumbbell shoulder press 3
- Abdominal superset
- 25 Crunches
- 25 Right side oblique crunches
- 25 Left side oblique crunches
- 20 Hand to right and left toe crunches
- 75 flutter kicks
- 15 Mecca crunches
Friday: Biceps and Legs
- Elliptical warm up 5
- Superset
- Dumbbell hammer curls 4
- Barbell curls 4
- Dumbbell lunges 3
- Superset
- Cable flex curls 4
- Ring chin ups 4
- Leg press 3
- Calf extension 4
Sunday: Back
- Superset
- Pull ups (vary grips) 10
- Bent over dumbbell row (both arms, same time) 10
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Check out last weeks workout
