Aug 10 • General discussion
Workout of the Week (8/10-8/17)
Hello Ladies!! For many of you, it is back to school, back to routine, back to YOU. This week we are focusing on hypertrophy. Building muscle. Muscle is your best friend. Invest in some heavier dumbbells. You will not regret it!
Day 1: Lower body: Legs & Glutes
Start with a 5-10 minute warm-up to get the blood flowing. The last set should be VERY hard.
1. Dumbbell Goblet Squat
4 × 6–8 reps
2. Dumbbell Romanian Deadlift
4 × 6–8 reps
3. Bulgarian Split Squat
3 × 8/leg
4. Dumbbell Hip Thrust
4 × 8–10 rep s
5. Dumbbell Reverse Lunge
3 × 8/leg
6. Standing Dumbbell Calf Raise
3 × 10–12 reps
Day 2: Chest, shoulders, & triceps
Start with a 5-10 minute warm-up. Go heavy. Go to failure. If you cannot do all of the reps, it is ok!!!
1. Dumbbell Chest Press
4 × 6–8 reps
2. Dumbbell Shoulder Press
4 × 6–8 reps
3. Incline Dumbbell Chest Press
3 × 8–10 reps
4. Dumbbell Lateral Raise
3 × 10–12 reps
5. Close-Grip Dumbbell Press
3 × 8–10 reps
6. Overhead Dumbbell Triceps Extension
3 × 8–10 reps
Day 3: Back, posterior chain and biceps
Start with a 5-10 minute warm-up. Your back is REALLY strong....challenge it.
1. Dumbbell Deadlift
4 × 6–8 reps
2. Bent-Over Dumbbell Row
4 × 6–8 reps
3. Single-Arm Dumbbell Row
3 × 8/side
4. Dumbbell Pullover
3 × 8–10 reps
5. Rear Delt Fly
3 × 10–12 reps
6. Alternating Dumbbell Biceps Curl
3 × 8–10 reps
7. Hammer Curl
3 × 8–10 reps
Share your wins!! I am SO proud of you!!!
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Workout of the Week (8/10-8/17)
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