Workouts of the Week | 4th January

Last year I trialled daily workout blog posts but it didn’t go too well! I struggled to find the time to write the posts every day, so this year I’m going to bring you Workouts of the Week instead. I’m planning on bringing these posts to you every Sunday from now on. A detailed diary of my workouts throughout the week.

Please bear in mind I’m not a fitness professional, just an enthusiast. This is just an insight to what I do in the gym, hopefully you find it works for you too!

Let me know what you think!

Monday 4th January – Chest/Lats

Warm Up- Stationary Bike – 15 Minutes

Bench Press– 4 Sets x 8-12 Reps

Flyes– 4 Sets x 8-12 Reps

Wide Grip Pull Downs– 4 Sets x 8-12 Reps

Wide Grip Pull Ups– 4 Sets x Max Reps

Push Ups– 4 Sets x 10 Reps

Warm Down- Stationary Bike – 15 minutes

 

Tuesday 5th January – Shoulders/Abs

Warm Up – Stationary Bike – 15 Minutes

Circuit 1 – 4 Rounds

– 20 Reps of each exercise on first 3 rounds

– 10 reps of each on final round

Sit Ups | 20 Reps | 20 Reps | 20 Reps | 10 Reps

Standing Shoulder Press | 20 Reps | 20 Reps | 20 Reps | 10 Reps

Plank Builders (Click to watch eg) | 20 Reps | 20 Reps | 20 Reps | 10 Reps

Side Raises | 20 Reps | 20 Reps | 20 Reps | 10 Reps

Circuit 2 – 1 Round

Plank – 30 Seconds

 

Scissor Kicks – 30 Seconds

Sit Ups – 20 Reps

Leg Raises – 20 Reps

 

Warm Down – Stationary Bike – 15 Minutes

 

Thursday 7th January – Back

Warm Up – Stationary Bike – 15 Minutes

One Arm Cable Row – 4 Sets x 8-12 Reps

Hyperextensions – 4 Sets x Max Reps

Seated Cable Row – 4 Sets x 8-12 Reps

Bent Over Row – 4 Sets x 8-12 Reps

Wide Grip Pull Downs – 4 Sets x 8-12 Reps

Warm Down – Cardio Kick Boxing – 15 Minutes

 

Friday 8th January – Arms

Warm Up – Stationary Bike – 15 Minutes

Tricep Pushdowns – 4 Sets x 8-12 Reps

Tricep Press – 4 Sets x 8-12 Reps

Dumbbell Curls – 4 Sets x 8-12 Reps

Bicep Cable Curls – 4 Sets x 8-12 Reps

Warm Down – Stationary Bike – 10 Minutes

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