Summer Showdown

Summer Showdown                      

 

Monday: Chest and Triceps

Incline Dumbbell Bench                      4 sets               12 reps

Dumbbell Bench Flye                         4 sets               12 reps

Dumbbell Bench                                  4 sets               12 reps

Cable Flye                                           4 sets               12 reps

Bench Press                                        4 sets               12 reps

Incline Bench Press                             4 sets               12 reps

Decline Bench Press                           4 sets               12 reps

Close Grip Bench                                4 sets               12 reps

Reverse Grip Bench                            4 sets               12 reps

Push Up                                              4 sets               12 reps

Dumbbell Overhead Triceps              4 sets               12 reps

Dumbbell Kickback                             4 sets               12 reps

Triceps Pushdown                              4 sets               12 reps

Crunch                                                4 sets               20 reps

 

Tuesday: Back, Biceps and Abs

Reverse Barbell Row                          4 sets               12 reps

Wide Grip Pulldown                           4 sets               12 reps

Close Grip Pulldown                          4 sets               12 reps

Seated Cable/Machine Row                4 sets               12 reps

Barbell Row                                        4 sets               12 reps

Dumbbell Row                                    4 sets               12 reps

Barbell Curl                                        4 sets               12 reps

Cable Curl                                           4 sets               12 reps

Dumbbell Curl                                    4 sets               12 reps

Dumbbell Preacher Curl                     4 sets               12 reps

Dumbbell Side Curl                            4 sets               12 reps

Decline Crunch                                   4 sets               20 reps

Reverse Crunch                                  4 sets               20 reps

Pull Up                                                4 sets               10 reps

 

Wednesday: Shoulders

Dumbbell Lateral Raise                     4 sets               12 reps

Dumbbell Front Raise                        4 sets               12 reps

Dumbbell Shoulder Press                   4 sets               12 reps

Dumbbell Bent Over Raises               4 sets               12 reps

45 Pound Plate Raise                          4 sets               12 reps

Barbell Shoulder Press                       4 sets               12 reps

Crunch                                                4 sets               20 reps

Barbell Upright Row                          4 sets               12 reps

Barbell Shrug                                      4 sets               12 reps

Reverse Barbell Shrug                        4 sets               12 reps

Reverse Pec Deck                               4 sets               12 reps

Dumbbell Shrug                                 4 sets               12 reps

Crunch                                                4 sets               20 reps

 

Thursday: Legs and Back

Leg Press                                            4 sets               12 reps

Leg Press Calf                                                4 sets               20 reps

Squat                                                   4 sets               12 reps

Leg Curl                                             4 sets               12 reps

Deadlift                                               4 sets               12 reps

Front Squat                                        4 sets               12 reps

Seated Calf Raises                               4 sets               20 reps

Split Squat                                           4 sets               12 reps

Single Leg Press                                 4 sets               12 reps

Dumbbell Lunge                                 4 sets               12 reps

Leg Extension                                    4 sets               12 reps

Crunch                                                4 sets               20 reps

Crunch                                                4 sets               20 reps

 

Friday: Dumbbells

Dumbbell Preacher Curl                     4 sets               12 reps

Dumbbell Curl                                    4 sets               12 reps

Dumbbell Pullover                              4 sets               12 reps

Dumbbell Incline Press                       4 sets               12 reps

Dumbbell Incline Flye                        4 sets               12 reps

Dumbbell Decline Press                     4 sets               12 reps

Dumbbell Kickback                             4 sets               12 reps

Dumbbell Shoulder Press                   4 sets               12 reps

Pull Up                                                4 sets               12 reps

Dumbbell Lateral Raise                      4 sets               12 reps

Dumbbell Row                                    4 sets               12 reps

Push Up                                              4 sets               20 reps

Crunch                                                4 sets               20 reps

 

kbell squat.jpg

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