Back to the basics this week with a workout load full of heavy lifting, super sets and cardio. Join me as I hit it old school this week.
Monday: Chest
- Elliptical warm up 10
- Superset
- Seated cable fly 3
- Incline push ups 3
- Superset
- Hammer Strength chest press 3
- Incline dumbbell fly 3
- Superset
- Incline Smith chest press 3
- Decline push ups 3
- Superset
- Calf raise machine 4
- Decline crunches 4
- Incline treadmill 20
Tuesday: Back
- Wide pull ups 4
- Superset
- Independent arm cable row 4
- Revised Smith pull up 4
- Ab crunch machine 4
- Superset
- Close grip pull ups 2
- Chest press cable row 2
Wednesday: Triceps
- Leg Extension 8
- Superset
- Tricep rope push down 4
- Single arm cable push down 4
- Crunch machine 4
- Superset
- Cable straight bar push downs 3
- Body weight dips 3
- Reverse grip cable push downs 3
Thursday: Shoulders
- Elliptical warm up 10
- Superset
- Standing Smith shoulder press 3
- Barbell front delt raises 3
- Barbell shrugs
- Superset
- Thrusters 3
- Cable side delt raises 3
- Rear delt raises
- 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
- Elliptical 15
Saturday: Biceps
- Superset
- Barbell bicep curls 5
- Dumbbell hammer curls 5
- Chin ups 5
- Ball crunches
Discuss your fitness in our Forum!
Check out last weeks workout
