2d • General discussion
Workout of the Week
Workout of the week! July 6-13.
This week we are focusing on hypertrophy (aka building muscle). Invest in some heavier weight. This is how we change our body comp.
Day 1: Lower body and glutes
Start with a 5 minute warm-up to get the blood flowing.
Goblet Squat
- 4 × 8–10
Bulgarian Split Squat
- 3 × 10/leg
Dumbbell Romanian Deadlift
- 4 × 10
Dumbbell Hip Thrust
- 3 × 12
Walking Lunges
- 3 × 12 steps/leg
GLUTE BURNOUT:
Repeat 2 rounds
- Goblet Squat Hold – 30 seconds
- 15 Bodyweight Pulse Squats
- 20 Glute Bridge pulses
Day 2: Upper body burner
Start with a 5 minute warm-up to get the blood flowing.
Dumbbell Chest Press
- 4 × 8–10
One-Arm Dumbbell Row
- 4 × 10/side
Standing Dumbbell Shoulder Press
- 3 × 10
Incline Reverse Fly
- 3 × 12
Hammer Curl
- 3 × 10–12
Overhead Triceps Extension
- 3 × 10–12
SHOULDER FINISHER
Repeat 2 rounds
- Lateral Raises × 12
- Front Raises × 12
- Arnold Press × 10
Day 3: Full Body Burner
Start with a 5 minute warm-up to get the blood flowing.
Dumbbell Deadlift
- 4 × 8
Dumbbell Thruster
- 3 × 10
Reverse Lunge
- 3 × 10/leg
Renegade Row
- 3 × 10/side
Dumbbell Floor Press
- 3 × 10
Sumo Squat
- 3 × 12
FINISHER
Complete 3 rounds with minimal rest:
- Farmer Carry – 45 seconds
- Dumbbell Squat Hold – 30 seconds
- Plank – 45 seconds
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Workout of the Week
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