Workouts of the Week | 18th January

I need to apologise for the absence of “Workouts of the Week” last week. The truth of the matter is I only went to the gym once! If I had the same mentality as this time last year that would have made me feel miserable. Not this year. I’ve adjusted to and accepted the fact that sometimes it just isn’t my week. I’m not going to make excuses for myself because I don’t feel like I need to. Sometimes you only make it one day, sometimes you don’t make it at all. It’s not the end of the world. I’ve added last week’s workout to this week’s “Workouts of the Week”.

Sunday 17th January – Chest/Lats

Warm Up- Stationary Bike – 15 Minutes

Incline Bench Press– 4 Sets x 8-12 Reps

Dumbbell Flyes– 4 Sets x 8-12 Reps

Cable Flyes– 4 Sets x 8-12 Reps

Front Raises- 4 Sets x 8-12 Reps

dumbell front raise

Superset (Pushups/Lat Downs)

Pushups– 4 Sets x Max Reps

Lat Downs- 4 Sets x Max Reps

(Start in the up position and lower yourself down as slowly as possible)

Warm Down- Stationary Bike – 15 Minutes

Monday 18th January – Shoulders

Warm Up- Stationary Bike – 15 Minutes

Shoulder Press– 4 Sets x 8-12 Reps

Side Pull Downs- 4 Sets x 8-12 Reps

Superset (Rear Delt Flys/Narrow Grip Shoulder Press)

Rear Delt Flys– 4 Sets x 8-12 Reps

Dumbbell Shoulder Press– 4 Sets x 8-12 Reps

Front Raises– 4 Sets x 8-12 Reps

Warm Down- Stationary Bike – 15 Minutes

Wednesday 20th January – Back

Warm Up- Stationary Bike – 15 Minutes

Superset (Pushdowns/Lat Pull Ups)

Pushdowns- 4 Sets x 8-12 Reps

Lat Pull Ups- 4 Sets x 8-12 Reps

Lat Pull Down- 4 Sets x 8-12 Reps

Superset (Low Row/Press Ups)

Low Row- 4 Sets x 8-12 Reps

Press Ups– 4 Sets x Max Reps

Warm Down- Stationary Bike – 15 Minutes

Thursday 21st January – Chest & Triceps

Warm Up- Stationary Bike – 15 Minutes

Chest Press– 4 Sets x 8-12 Reps

Underhanded Chest Press– 4 Sets x 8-12 Reps

Superset (Front Raises/Single Handed Flys)

Front Raises- 4 Sets x 8-12 Reps

dumbell front raise

Cable Flyes– 4 Sets x 8-12 Reps

Superset (Tricep Pulldowns/Tricep Press Ups/Tricep Raises)

Tricep Pushdowns– 4 Sets x 8-12 Reps

Tricep Press Ups- 4 Sets x Max Reps

Tricep Extension– 4 Sets x 8-12 Reps

Warm Down- Stationary Bike – 10 Minutes

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