This week, it is time to train hard. If you have been lacking the motivation to push through your workouts after a long day of work or school, get your focus and motivation in order and get your fitness on. Follow my routine below to ensure an elite workout week.
Monday: Chest
- Elliptical warm up 5
- Superset
- Incline to decline cable fly’s 8
- Bar push ups 8
- Incline Smith chest press 4
- 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
- Calf raise machine 4
- Incline treadmill 20
Tuesday: Triceps
- Straight bar tricep cable push down 8
- Superset
- Cable rope push downs 5
- Barbell skull crushers 4
Wednesday: Biceps
- Superset
- Barbell curls 4
- Dumbbell hammer curls 4
- Cable curls 4
- Superset
- Chin ups 3
- Single arm, cable flex curls 3
- Leg curl machine 4
Thursday: Back
- Elliptical warm up
- Superset
- Lat pull down 4
- Cable rope row 4
- Superset
- Cable row 4
- Pull ups 4
- Superset
- Independent arm, seated lat pull 3
- Close grip pull ups 3
- Lower back extension 3
- Superset
- Leg extension 4
- Decline crunches 4
- Incline treadmill 15
Friday: Crossfit (for time)(6:28)
- Workout name: FRAN
- 21 Thrusters
- 21 Pull ups
- 15 Thrusters
- 15 Pull ups
- 9 Thrusters
- 9 Pull ups
Sunday: Shoulders
- Superset
- Standing dumbbell shoulder press 4
- Barbell upright rows 4
- Peekaboos 4
- Side delt raises 4
- Rear delt raises 4
Discuss your fitness in our Forum!
Check out last weeks workout
