Week #7

Perform the following workout three times this week.  Rest as needed between sets and reps. 

Warm-up and Mobility Work:

  1. 800 Meter Row
  2. 2 Minutes of the "Pump" Exercise
  3. Neck, Arm, and Hip Circles

Main Workout:

  1. Cable Chest Fly (High Position) 3 Sets of 10 Reps
  2. Leg Press 3 Sets of 10 Reps
  3. Reverse Cable Fly (High Position) 3 Sets of 5-10 Reps
  4. Hyperextensions 3 Sets of 10 Steps
  5. Step-Ups 3 Sets of 20 Reps (10 ES)
  6. Pull-Ups 3 Sets of 5-10 Reps
  7. Biceps and Triceps (Your Choice)

Note: To make bodyweight exercises harder, try slowing your rep speed way down (5 Second Up, 5 Seconds Down) or hold the contracted portion of the exercise for 3 to 10 seconds before returning to the starting position (e.g., the bottom of the push-up position).

Weekly Workout Program 1.8.18.jpg