Happy Kwanzaa!

 

 

Week Seven|Saturday|Workout

Workout:

Superset:

  • Barbell front squat: 3 x 12, 75 lb
  • Stiff leg deadlift: 3 x 15-20, 50 lb

Superset:

  • Linear leg press: 3 x 12, 388 lb
  • DB goblet squat: 3 x 15-20, 25 lb

Superset:

  • Seated calf raise: 3 x 12, 100 lb
  • Smith machine narrow stance squats: 3 x 15-20, 80 lb

Superset:

  • DB curl: 3 x 12, 50 lb
  • Weighted Dips: 3 x 12, 15 lb

Superset:

  • Leg extensions: 3 x 12, 60 lb
  • Leg curls: 3 x 12, 60 lb

Tri-sets:

  • Lying leg raises: 3 x 20 each leg
  • EZ bar goodmorning: 3 x 15-20, 20 lb
  • Smith machine vertical leg press: 3 x 15-20, 295 lb, 345 lb

Week Seven|Thursday|Workout

Workout:

Superset:

  • Barbell bench press: 3 x 12, 75 lb
  • DB shrugs: 3 x 15-20, 70 lb

Superset:

  • Incline DB bench press: 3 x 12, 10, 8. 70 lb
  • DB front raises: 3 x 15-20, 10 lb

Superset:

  • Close grip pull up: 3 x to failure
  • resistance band bentover row: 3 x 15-20, blue

Superset:

  • Cable low row: 3 x 12, 130 lb
  • Barbell upright row: 3 x 12, 45 lb

Superset:

  • Military press: 3 x 12, 45 lb
  • resistance band reverse flyes: 3 x 15-20, blue
 
  • Floor crunches: 3 x 20

Cardio:

  • Stair stepper: 10 min, level 7
 

Week Seven|Wednesday|Workout

Workout:

Superset:

  • Lat pulldown (wide grip): 4 x 15-20, 50 lb
  • Lat pulldown (underhand/narrow): 4 x 15-20, 50 lb

Superset:

  • Goblet Squats: 4 x 15-20, 20 lb
  • Plie Squats: 4 x 15-20, 20 lb

Superset:

  • Push ups (standard): 3 x 10-15
  • Plank: 3 x 30 seconds

Superset:

  • Body bar overhead squat: 4 x 15-20, 9 lb
  • Curtsy lunges: 4 x 15-20

Superset:

  • pistol squat: 3 x 10 each leg
  • Single leg deadlifts: 4 x 15-20 each leg, 8 kg

Week 7|Tuesday|Workout

I am going to catch everyone up where I left off in my workouts for Week 7, then I will post Week 8’s today as well 🙂

 

Workout:

Superset:

 
  • Barbell back squat: 3 x 12, 140 lb
  • Goodmornings: 3 x 10-12

Superset:

  • Barbell Romanian deadlift: 3 x 12, 190 lb
  • Standing calf raise: 3 x 12, 120 lb

Superset:

  • DB lunge: 3 x 12, 50 lb
  • Plie squat: 3 x 10-12, 25 lb

Superset:

  • Barbell curl: 3 x 12, 50 lb
  • Lying triceps extension: 3 x 12, 30 lb
 
  • Hanging leg raises: 3 x 20

Cardiovascular: (2X)

  1. Body bar squats: 10/20/30 reps, 3 lb
  2. Kettlebell swings: 10/20/30 reps, 10 k