24d • General discussion
Workout of the Week (10/19-10/26)
We have been working towards progressive overload and this workout builds on this momentum! If you have been following along with these workouts, you are stronger!!
Start each workout with a 5-10 minute warm-up. Your goal is to get blood flow to your body. Never start lifting without some sort of warm-up.
Each workout is designed with minimal equipment and lasting 45 minutes.
Day 1: Glutes & Quads
Heavy Goblet Squat: 4 sets of 6-8 reps
Superset 1: 3 rounds
- Dumbbell Romanian deadlift: 8 reps
- Banded lateral walk: 12 steps
Lower the RDL for 3 seconds.
Rest 60 econds after each round.
Superset 2: 3 rounds
- Dumbbell Bulgarian split squat: 8 reps each le
- Banded glute bridge: 15 reps. Add a weight for an extra challenge.
Rest for 60 seconds.
Progression: Use a heavier dumbbell for the split squat or increase range of motion if appropriate. Hold the top of each bridge for 2 seconds.
Finisher + Core: 2 rounds
Bodyweight squat pulses: 20
Banded standing kickback: 12 each leg
Weighted dead bug: 8 each side (one light dumbbell)
Forearm plank: 40 seconds
Day 2: Upper Body
Heavy Dumbbell Bench Press: 4 sets of 6-8 reps. Goal is to get to failure.
Superset 1: 3 rounds
- Heavy single-arm dumbbell row: 8 reps each sid
- Push-ups: 8–12
Rest 60 seconds
Progression: Pause at the top of every row. For push-ups, move from an elevated surface toward the floor if your strength allows
Superset 2: 3 rounds
- Dumbbell Arnold press: 8 reps
- Banded face pull: 15 reps
Rest 60 seconds
Keep the press controlled.
Finisher: 2 rounds
- Alternating dumbbell biceps curl: 8/arm
- Banded triceps extension: 15 reps
- Plank shoulder taps: 10 each arm
- Reverse crunch:12–15
Rest 45–60 seconds between rounds
Day 3: Posterior chain & Full Body
Heavy Dumbbell Deadlift: 4 sets of 6-8 reps. Try to go to failure.
Superset 1: 3 rounds
- Dumbbell reverse lunge: 8 per leg
- Banded bent over row: 15-20
Rest 45 seconds
Superset 2: 3 rounds
- Dumbbell hip thrust: 10-12 reps
- Banded hip abduction: 10 each side
Rest 45 seconds
Full body & Core Finisher: 2 rounds
- Dumbbell shoulder press: 8 reps
- Heavy farmer carry: 40 seconds
- Bodyweight squat: 15 reps
- Standing elbow to knee (obliques): 10 each side.
Rest 45 seconds.
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Workout of the Week (10/19-10/26)
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