Workout
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Nov 22, 2024
75 DAY CHALLENGE This challenge will consist of completing a few predetermined tasks every day for 75 days. 1- Workout and Cardio sessions 2- Read a minimum of 30-45 minutes 3- Complete three ISSA certification courses CHALLENGE TO END Feb 4, 2024 Day One Workout One – Chest, Shoulders and Triceps Workout Two- Back and…
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June 19, 2024- Chest, Shoulders and Triceps
2 rounds of AirDyne 5 mins Incline DB Press ss/wCable Flyes ss/wIncline Banded Press ss/wDips6 sets Cable Lateral Raises ss/wPlate Lift ss/wBus Drivers ss/wBand Shoulder Press ss/wBand Pull Aparts4 sets Triceps Pressdowns ss/wRope Kickbacks ss/wRope OH Extensions4 sets Dips 30 reps
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June 18, 2024- Back and Hamstrings
2 rounds of AirDyne 5 mins Standing Pulldown ss/wBar Cable Rows + Horizontal Shrugs ss/wGHD Hyperextensions5 sets Cable Row Swims ss/wEZ Curl BO Row ss/wNordic Ham Curls6 sets Romanian Deadlifts 10 reps @135lbs ss/wIncline cable Curls ss/wDB Hammer Curls5 sets
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June 17, 2024 Quads, Hamstrings, Calves and Biceps
AirDyne 2rounds of 5 mins Leg Press ss/wLeg Extensions ss/wBulgarian Split Squat or Sissy Squats6 sets Nordic Hamstring Curls5 sets GHD sit-ups ss/wCalf Press (extended slow cadence) drop set ss/wTibialis weighted flexions6 sets Cable Stretch Curls ss/wCable Hammer Curls ss/wCable Concentration Curls4 sets