Weekly Workout 07

Weekly Workout 07

Lift Heavy, Move Fast.

• Day 1 – Upper Body Strength-Endurance

• Day 2 – Lower Body Strength-Endurance

• Day 3 – Full-Body Circuit

• Day 4 – Upper Body Push/Pull Combo

• Day 5 – Lower Body & Core Blast

Day 1 – Upper Body Strength-Endurance

• Bench Press – 4x12

• Dumbbell Row – 4x12

• Arnold Press – 3x15

• Cable Pushdown – 3x15

• Push-Ups – 3x25

Day 2 – Lower Body Strength-Endurance

• Squat – 4x12

• Romanian Deadlift – 4x12

• Walking Lunges – 3x20 steps

• Step-Ups – 3x15 each leg

• Calf Raises – 3x20

Day 3 – Full-Body Circuit

Repeat 4 rounds, 45 sec per station

• Burpees

• Kettlebell Swings

• Jumping Lunges

• Pull-Ups

• Plank with Shoulder Tap

Day 4 – Upper Body Push/Pull Combo

• Incline Dumbbell Press – 4x12

• Pull-Ups – 4xMax

• Push Press – 3x12

• Face Pulls – 3x15

• Dumbbell Curl to Press – 3x12

Day 5 – Lower Body & Core Blast

• Deadlift – 4x10

• Goblet Squat – 3x15

• Hip Thrust – 3x12

• Russian Twist – 3x20

• Side Plank – 3x45 sec each side