For each exercise, complete 3 sets for 6 to 12 reps at 80% of your 1 Rep Max:

Weighted Pull Ups

Hang Clean

Dumbbell Rows

Narrow Grip Pull Ups

Barbell Bent Over Rows

Alternating Grip Pull Ups

Run/Jog 25-30 minutes

-The MidwestFit Team

Lats/Back:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible.  Use your first set as a benchmark.  If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly.  If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.

Perform 4- 8 reps of each set. Perform 3 sets.    Having trouble with Pull Ups?  Read how to develop pull up strength.

Pull downs (hopefully your gym has a pull down machine, if not then do weighted pull ups)

Single Arm Dumbbell Rows

Narrow Grip Pull Ups

Bent Over Rows

Alternate Grip Pull Ups

Cardio:

Bike for 30+ minutes

Abs/Core:

Perform as many as possible. Perform 3-4 rounds.

Weight Crunches

Left Side Plank (1 min +)

Regular Crunches

Right Side Plant (1 min +)

-The MidwestFit Team

Going to go through these strength workouts again this week, then get back into some full body stuff next week…

Chest:
For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible.  Use your first set as a benchmark.  If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly.  If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.

Perform 4 – 8 reps. Perform 3 times.

DB = Dumbbell

Bench Press

DB Flies

Incline Bench Press

DB Incline Flies

Decline Bench Press

Hip Press

Cardio:

Spend 30 minutes biking or running at a tempo pace

-The MidwestFit Team

Potential PT #1 – Circuit Training for Total Body Fitness

Stretch

5 Rounds of:

1. Push Up Rows (with Dumbbell) – 10 Pushups 5 Rows (each arm)
2. Sumo Squat with Dumbbell – 10 reps
3. Mountain Climbers – 50
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total

End Circuit

Abs/Core:

Flutter Kicks – 30 (4 Counts) x 2
Sit Ups – 30 x 2
Medicine Ball Twists – Twist 20 times to each side
Plank – Total of 3 minutes

Stretch

- Ben

Potential PT #1 – Circuit Training for Total Body Fitness

Stretch

5 Rounds of:

1. Push Up Rows (with Dumbbell) – 10 Pushups 5 Rows (each arm)
2. Sumo Squat with Dumbbell – 10 reps
3. Mountain Climbers – 50
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total

End Circuit

Abs/Core:

Flutter Kicks – 30 (4 Counts) x 2
Sit Ups – 30 x 2
Medicine Ball Twists – Twist 20 times to each side
Plank – Total of 3 minutes

Stretch

- Ben

Potential PT # 1 – Upper Body Circuit

(NOTE: If you do not know what any of the exercises we have listed are or how to do them, you can go view an example on our YouTube Channel: MidwestFit YouTube Channel)

CIRCUIT 4 times, as many reps as possible in 1 minute (Rest 15 seconds between exercises and 2 minutes between circuits):

Push Up Rows

Bent Over Rows

Bosu Push Ups

Single Arm Military Press (both sides)

Pull Ups (Wide Grip)

Bicep Blasters

END CIRCUIT

Abs:

Kettle Bell Half Get Ups 2 x 15 (both sides)

Flutter Kicks 2 x 35

Medicine Ball Get Ups 2 x 20

Roll Ups 2 x 10

Medicine Ball Twists 2 x 1 minute

Plank 1 – 2 minutes (shoot for 2) and Side Bridge 1 –  2 minutes (both sides)

-K

Potential PT #2 – Circuit Training for Total Body Fitness

Stretch

5 Rounds of:

1. Push Up Rows (with Dumbbell) – 10 Pushups 5 Rows (each arm)
2. Sumo Squat with Dumbbell – 10 reps
3. Mountain Climbers (2 Counts) – 25
4. Pullups (Any Grip) – 7
5. 8 Count Body Builders – 8 Total

End Circuit

Abs/Core:

Flutter Kicks – 30 x 2
Sit Ups – 30 x 2
Medicine Ball Twists – Twist 20 times to each side
Plank – Total of 3 minutes

Stretch

- Ben