Oct 12 • General discussion
Workout of the week: 10/12-10/19
If you have been following along with the weekly workouts, no doubt you are stronger and healthier! If this is your first workout, welcome!
This week we are going to SUPERSET. This means we are doing 2 exercises back to back and then resting. It's a great way to build lean muscle mass.
Start with a 5-10 minute warm-up for each workout. We never want to just start picking up heavy weights: That will get us hurt!
Equipment: dumbbells, resistance bands, and body weight. Keep it simple.
Day 1: Lower body: Glutes and quads.
Superset 1: 3 rounds
Dumbbell Romanian deadlift: 8
Banded lateral walk: 12 each side
Lower the RDL for 3 seconds.
Rest 60 seconds after each round.
Superset 2: 3 rounds
Dumbbell reverse lunge: 8/leg
Banded glute bridge: 15 (put a weight on your lap for extra credit)
Pause at the top of every glute bridge for 2 seconds.
Rest 60 seconds.
Finisher
Complete 2 rounds at a controlled pace:
- Bodyweight squat pulses: 20
- Banded standing kickbacks: 12/leg
- Weighted dead bug: 10/side
- Forearm plank: 45 seconds
Day 2: Upper body Push & Pull
Heavy set: Dumbbell chest press. 4 sets of 6-8 reps
Superset 1:
Heavy single-arm dumbbell row: 8 per side
Band pull-apart: 15
Pause at the top of the row.
Rest 60 seconds.
Superset 2: 3 rounds
Dumbbell shoulder press: 6-8 reps
Banded face pull: 15
Rest 60 seconds.
Superset 3: 2 rounds
Hammer curl: 8–10
Banded triceps extension:12–15
Push-ups: 8–12 or stop near technical failure
Plank shoulder taps: 10/side
Reverse crunch: 12
Rest 60 seconds between rounds.
Day 3: Posterior Chain & Full Body
Heavy strength block:
Dumbbell Deadlift: 4 sets of 6-8 reps
Superset 1: 3 rounds
Dumbbell front squat: 8
Banded row: 12–15
Rest 60 seconds.
Superset 2: 3 rounds
Dumbbell hip thrust: 10
Banded hip abduction (put band above knees): 15–20
Pause at the top of the hip thrust for 2 seconds.
Rest 60 seconds.
Full body and core finisher: 2 rounds
Dumbbell push press: 8
Farmer carry: 45 seconds
Bodyweight reverse lunge: 10/leg
Pallof press with band: 10/side
Side plank: 30 seconds/side
Rest as needed between rounds.
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Workout of the week: 10/12-10/19
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