24d • General discussion
Workout of the week! 9/14-9/20
Let's continue to focus on HYPERTROPHY! You may need to invest in a heavier set of weights....you are getting stronger! Start each workout with a 5-10 minute warm-up. Let's grow those gorgeous muscles!
Day 1: Quads & Glutes. We are SUPERSETTING. that means you will perform 2 exercises back to back and then rest.
Superset 1: 3 rounds
Heavy goblet squat: 10 reps
Glute bridge: 10 reps
Rest for 60 seconds
Superset 2: 3 rounds
Bulgarian Split Squat: 8 reps per side
Dumbbell Romanian deadlift: 8 reps
Rest 60 seconds
Superset 3: 3 rounds
Dumbbell reverse lunge: 8 reps per side
lateral walks with band around ankles: 20 total
Rest 60 seconds
Core: 2 rounds
Heavy suitcase march: 30 seconds per side
DAY 2: Upper Body burner
Circuit 1: perform 3 rounds
1. Heavy Dumbbell Chest Press
6–8 reps
2. Bent-Over Dumbbell Row
6–8 reps
3. Dumbbell Shoulder Press
6–8 reps
4. Plank Dumbbell Drag
8–10/side
REST 60 seconds
Circuit 2: perform 3 rounds
1. Single-Arm Dumbbell Row
8/side
2. Dumbbell Lateral Raise
10–12 reps
3. Hammer Curl
8–10 reps
4. Overhead Triceps Extension
8–10 reps
5. Weighted Sit-Up
10–12 reps
REST 60 seconds
Final heavy set: Chest press 4-6 reps
Day 3: Full body & Posterior Chain
Circuit 1: perform 3 rounds
1. Heavy Dumbbell Deadlift
6 reps
2. Dumbbell Front Squat
6–8 reps
3. Single-Arm Dumbbell Row
8/side
4. Suitcase March
30 seconds/side
REST 60 SECONDS
Circuit 2: perform 3 rounds
1. Dumbbell Walking Lunge
8/leg
2. Dumbbell Floor Press
8 reps
3. Dumbbell Pullover
8–10 reps
4. Farmer Carry
45 seconds
5. Weighted Bicycle Crunch
10/side
REST 60 SECONDS
Final heavy set: Dumbbell deadlift: 8 reps
THIS WEEK'S CHALLENGE: PICK UP THE HEAVY WEIGHT
I want you to get comfortable being uncomfortable with heavier weights.
If you've been using the same 10-, 15- or 20-pound dumbbells for months, your body has adapted.
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Workout of the week! 9/14-9/20
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