Week 1 - (Warm-up before each workout with a 10 minute walk, then stretch the muscles you plan to obliterate!)
Each Workout – 5 Circuits 5-10 reps (rest 30-60 seconds in between sets if needed)
Day 1: Chest
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Pushups
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2 Dumbbell Flat Chest Presses
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1 Dumbbell Pullover (two hands)
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2 Dumbbell Incline Chest Presses
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2 Dumbbell (one in each hand) Pullovers
Cardio Goal – 30 Minute Power Walk, Bike, Elliptical, or Run
Day 2: Back
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1 Dumbbell Bent over Row
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2 Dumbbell Bent over Rows
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Neutral Grip Pull-ups Weighted
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Wide Pull-ups
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Black Rope (one handed) High Rows to side of chest
Day 3: Core
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Weighted Crunches
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Lying Scissor Kicks
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Hanging Knee Ups Weighted
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Lying Flutter Kicks
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Weighted Sit-ups Slowly Lying Back (on bench or box)
Cardio Goal – 30 Minute Power Walk, Bike, Elliptical, or Run
Day 4: Shoulders
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1 Dumbbell or Kettlebell (two hands) front Shoulder Press Standing
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2 Dumbbell Seated Shoulder Presses
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2 Dumbbell Shrugs Standing
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2 Dumbbell Clean and Presses
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2 Dumbbell Rear Lateral Raises
Day 5: Arms
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2 Dumbbell Alternating Palms-Up Biceps Curls
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1 Dumbbell (two hands) Overhead Triceps Extensions Standing
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2 Dumbbell Hammer Curls Standing
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1 Dumbbell Tricep Kickbacks
Day 6: Legs
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2 Dumbbell Squats
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2 Dumbbell Walking Forward Lunges
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1 Dumbbell Upright (two hands) Wide Stiff Legged Deadlifts
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2 Dumbbell Reverse Lunges Walking
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2 Dumbbell Romanian Deadlifts
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1 Dumbbell (in one hand side you’re raising) Standing Calf Raises
Cardio Goal – 30 Minute Power Walk, Bike, Elliptical, or Run
Day 7: Rest!
This is a guest post by Strength Runner and Trainer Dave Gluhareff. Contact him at www.TrainWithDave.com or on Facebook under TrainWithDave – www.facebook.com/trainwithdaveg.
