Last week, for Week 1, I had you go “Heavy” with 5 circuits 5-10 reps but this week I want you to use “Medium” Weights, aim for 4 circuits of 10-15 reps! Your goal should be to be getting muscle pumping burn about 65-75% of the way through each set and barely be able to get a 15th rep because of muscle bursting pumps! Using medium weights will trick the muscles, since they are expecting heavy weights like last week, and you will crush this workout with some serious intensity!
Week 2 - (Warm-up before each workout w/10 min walk then stretch muscles you plan to obliterate!)
Each Workout – 4 Circuits 10-15 reps (rest about 30-60 seconds in between sets if needed)
Day 1: Chest
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Standard Pushups
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Barbell Flat Chest Presses
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2 Dumbbell Pullovers (two hands)
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Barbell Incline Chest Presses
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2 Dumbbell Flat Chest Flyes
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2 Dumbbell Incline Chest Flyes
Cardio Goal – 40 Minute Power Walk, Bike, Elliptical, or Run
Day 2: Back
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Barbell Bent Over Row
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1 Dumbbell Bent Over Rows
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Reverse Grip Close Hands Pull-ups Weighted
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Wide Pull-ups Weighted
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Seated V-Handle Low Rows on Machine/Cable
Day 3: Core
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Bicycle Crunches
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Lying Russian Leg Twists
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Hanging Leg Raises
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Lying Scissor Kicks
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Plank Cross/Knee Drivers
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Weighted Hanging Leg Raises
Cardio Goal – 40 Minute Power Walk, Bike, Elliptical, or Run
Day 4: Shoulders
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Machine front Shoulder Press Seated
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Barbell Military Seated Shoulder Presses
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Barbell Standing Shrugs
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Barbell High Pulls Shoulder Width Grip (keep knees bent back straight)
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2 Dumbbell Side Lateral Raises Seated
Day 5: Arms
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2 Dumbbell Alternating Zottman Curls
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1 Dumbbell (one hand) Overhead Triceps Extensions Standing
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2 Dumbbell Alternating Palms-up Biceps Curls Standing
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Lying Down Barbell or Curl Bar Triceps Skullcrushers
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Barbell Biceps Curls Standing
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Weighted Dips
Day 6: Legs
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Barbell Squats feet shoulder width
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Barbell Walking Forward Lunges
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Barbell Wide Feet Stance Stiff Legged Deadlifts
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Barbell Reverse Lunges Walking
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Barbell Romanian Deadlifts
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Barbell Standing Calf Raises
Cardio Goal – 40 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.
