Sep 22 • General discussion
Workout of the week! 9/22-9/27
Equipment: Dumbbells and resistance bands.
Each workout in 40 minutes in duration. Be sure to warm-up before you get into it! We are focusing on hypertrophy (aka growing your gorgeous muscles!). Let's get after it!
Day 1: Lower body: Quads & Glutes
1. Goblet squat (One heavy weight). 4 sets of 6-8 reps
Superset; this means you perform both exercises back to back and then rest.
Romanian deadlift: 8 reps
Banded lateral walk: 12 steps each direction
Rest 60 seconds
Repeat 3 times.
Superset 2. 3 rounds
dumbbell sumo squat: 10 reps
bodyweight squat pulse: 20 reps
rest seconds
Superset 3: 3 rounds
dumbbell walking lunge: 8 per side
banded glute bridge: 15
Rest 60 seconds
Core finisher:
Deadbug: 20
Plank: 30-60 seconds
Day 2: Upper body push and pull
HEAVY BLOCK
Dumbbell Chest Press
4 × 6–8
Use a weight that makes those final two reps difficult.
SUPERSET 1: 3 ROUNDS
Single-Arm Dumbbell Row
8/side
Push-Ups: 8–15 reps
Rest 60 seconds.
SUPERSET 2: 3 ROUNDS
Dumbbell Shoulder Press: 8 reps
Band Face Pull: 15 reps
Rest 60 seconds.
SUPERSET 3: 3 ROUNDS
Hammer Curl: 10 reps
Banded Triceps Extension: 12–15 reps
CORE FINISHER — 2 ROUNDS
Plank Shoulder Taps — 10/side
Weighted Russian Twist — 10/side
Day 3: Posterior chain and full body
HEAVY BLOCK
Dumbbell Deadlift
4 × 6
This should be your heaviest lift of the week.
Take 90 seconds between sets.
SUPERSET 1: 3 ROUNDS
Bent-Over Dumbbell Row: 8 reps
Banded Good Morning: 15 reps
Rest 60 seconds.
SUPERSET 2: 3 ROUNDS
Bulgarian Split Squat: 8/leg
Band Pull-Apart: 15–20 reps
Rest 60 seconds.
SUPERSET 3: 3 ROUNDS
Dumbbell Hip Thrust: 10 reps
Banded Standing Kickback: 12/leg
CORE + CARRY FINISHER: 2 ROUNDS
Heavy Farmer Carry — 45 seconds
Side Plank — 30 seconds/side
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Workout of the week! 9/22-9/27
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