Month 11
Workouts
Need Workout Tutorials?
Monday
Shoulders/Chest
Alternating Incline dumbbell Chest Press
4 sets
12 R/L reps
Flat Dumbbell Chest Fly
4 sets
12 reps
Band Upright Shoulder Row with pulse at top
4 sets
15 reps
Standing Shoulder Dumbbell Press
4 sets
15 reps
Band Lateral Raise with hold at top
4 sets
15 reps
Overhead Band Pulsing triceps extension
4 sets
30 reps
Bent Over Rear delt dumbbell fly with pulse
4 sets
15 reps
Triangle Triceps Push Ups
4 sets
15 reps
Tuesday
Abs/Cardio
Cardio
45 Min Of Cardio
Tuesday
Abs
30 Sec R/L Star Plank
20 R/L Crunch Knee to Elbow
30 R/L Scissor Kicks
Repeat 4 Times
Wednesday
Legs/Glutes
Smith Machine Squat- 3 count pulse at bottom of squat
4 sets 10 reps
(feels like 30 reps with pulses)
Deadlift with pulse at toes
4 sets 12 reps
Kettlebell swings
4 sets 20 reps
Seated Leg extension
5 sets
15, 12, 10, 12, 15 reps
Body Weight Squat
5 sets 25 reps
Standing Toe Raises
4 sets
25 reps
Thursday
Abs/Cardio
Cardio
20 Min Of Cardio
Thursday
Abs
25 V-Ups
20 R/L Side Plank Crunches
30 Pulse Ups
Repeat 4 Times
Friday
Back/Biceps
Assisted Pull Ups
5 sets
15 reps, hold at top 3 counts
Bent over Row using Olympic bar wedged into the corner
5 sets
15 reps
Seated Row with U attachment
3 sets
15 reps
Lawnmower dumbbell pulls with twist
3 sets
12 R/L Reps
Standing Wide Grip Barbell Curl
3 sets
15 reps
WEEKEND
Saturday
Cardio/Optional Glutes
Cardio
60 Min Of Cardio
Saturday
Optional Glutes
20 R/L Bulgarian Split Squats
20 Box Jumps
20 R/L Skater Lunges
20 R/L Cherry Picker Skips
20 Bear Squats
Repeat 5 Times
Sunday
OFF
