I love a challenge

Dumbbell lateral raise

Dumbbell lateral raise (Photo credit: Wikipedia)

 

I love a challenge and always try to push myself to higher limits every time I step into that gym.

 

Full Routine:

 

Monday: Chest/triceps

 

  • Pushups – 1 X 50
  • Dips – 1 X 50
  • Cable Fly’s – 4 X 12-15
  • Close Grip Push-ups – 4 X 12-15
  • Flat Bench Dumbbell Fly’s – 4 X 12-15
  • Rope Pushdowns – 4 X 12-15

 

Tuesday: Back/abs

 

  • Chin-ups And Pull Up Training
  • Bent Over Dumbbell Row – 4 X 12
  • Seated Single Arm Cable Row – 4 X 12-15
  • Hyper Extensions – 4 X 20 (with A Medicine Ball)
  • Wide Grip Pull-down – 4 X 12-15
  • Hanging Leg Raises – 3 X 10
  • Crunches – 3 X 10

 

Wednesday: Legs

 

  • Bar Squats – 4 X 12
  • Walking Lunges – 4 X 30
  • Jump Squats – 4 X 20
  • Lying Down Hamstring Curls – 4 X 15
  • Deadlifts – 4 X 15
  • Seated Hamstring Curls – 4 X 12-15

 

Thursday: Shoulders

 

  • Side Lateral Dumbbell Fly’s – 4 X 12-15
  • Front Dumbbell Raises – 4 X 12-15
  • Rear Fly’s – 4 X 12-15
  • Seated Shoulder Press – 4 X 12-15
  • Cable Side Raises – 4 X 10

 

Thursday: Interval Training

 

  • 10 minute warm up
  • 20 minutes HIIT sprints
  • 10 minute cool down

 

Friday: Rest

 

  • Day off

 

Saturday: Legs

 

  • Bar Squats – 4 X 12
  • Walking Lunges – 4 X 30
  • Jump Squats – 4 X 20
  • Lying Down Hamstring Curls – 4 X 15
  • Deadlifts – 4 X 15
  • Seated Hamstring Curls – 4 X 12-15

 

Sunday: Interval Training

 

  • 10 minute warm up
  • 20 minutes HIIT sprints
  • 10 minute cool down

 

 

 

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