Different style of training this week. We’re going to hit each major muscle group of the body just once this week, but we’re going to hit it hard. There will 3-4 exercises per muscle group consisting of combinations of strength and endurance exercises that differ between numbers of sets and reps. Be sure to get it in as much as you can Monday – Thursday, if you do, you’ve earned those 2 rest days later in the week!
For the strength aspects, you should be using a weight that makes it difficult to reach the pre-determined number of reps. So if a suggestion is 8 reps, the last rep should be tough, but not impossible.
Chest/Pecs: 1. Barbell Bench Press – 3 Sets of 6-8 Reps – Strength 2. Push Ups – 100 (In as few sets as possible) – Endurance 3. Incline Dumbbell Bench – 3 Sets of 6-8 Reps – Strength 4. Push Ups with Feet up on Bench of other Incline – 50 (In as few sets as possible) – Endurance
Back/Lats: 1. Barbell Bent Over Row – 3 Sets of 8 Reps – Strength 2. Dumbbell Bent Over Rows – 1 Minute x 2 Times (at a low weight) – Endurance 3. Dumbbell Single Arm Rows – 3 Sets of 8 Reps for each arm – Strength 4. Regular Pull Ups – 40 reps (in as few sets as possible) – Endurance
Biceps/Triceps: 1. Bicep Curls – 7′s – 2 Sets 2. Bicep Blasters – 1 Minute x 2 Times (Use a high weight at the beginning that you will not be able to complete a minute with, once you have done as many reps as possible with the high weight, drop the weights, and immediately pick up much lighter weights to finish out the 1 minute – Sterngth at first – Endurance at the end) 3. Overhead Tricep Press – 3 Sets of 10 Reps 4. Tricep Push Ups – 25 Total x 3 sets
Go Get Em!
- MidwestFit Team
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