The workout this week will be almost the same with minor adjustments to my personal preference. Most of the changes are the number of sets and reps. The idea is the first week should get your muscles warmed up. Second week, I’m trying to push the muscles with more reps and sets.

MONDAY: Chest & Triceps
Dumb-Bell Bench Press.
4 sets of 10 reps.
Dumb-Bell Flye.
4 sets of 10 reps using light weights.
Push Up.
4 sets of 10 reps.
Seated One-Arm Overhead Triceps Extension. L/R
4 sets of 8 reps.
Dumb-Bell Pullover.
4 sets of 10 reps.
Bench Dip.
4 sets of 10 reps.

30 mins slow run

Cross Body Crunch
– 3 sets of 12 reps
Flat Bench Leg Raise
– 3 sets of 12 reps

TUESDAY: Cardio + Abs & Core
Crunches
– 4 sets of 10 reps
Dumbbell Side Bend L/R – Go Heavy
– 4 sets of 10 reps
Lower-Body Russian Twist
– 4 sets of 10 reps
Roll-out using Abs-Wheeler
– 4 sets of 10 reps
Plank
– until failure
Side Plank
– until failure.

WEDNESDAY: Back & Biceps
Barbell Curl – Go Heavy
– 4 sets of 10 reps
Dumb-Bell Biceps Curl
– 4 sets of 10 reps
Concentration Curls. L/R
– 4 sets of 10 reps
One-Arm Row L/R – Go Heavy
– 4 sets of 10 reps
Bent-Over Row – Go Heavy
– 4 sets of 10 reps
Bent-Over Reverse Flye – This is almost like Dumb-Bell Flye, only you do it Bent-Over.
– 4 sets of 10 reps

30 mins slow run

Cross Body Crunch
– 3 sets of 12 reps
Flat Bench Leg Raise
– 3 sets of 12 reps
Push Up.
3 sets of 12 reps.

THURSDAY: Cardio + Abs & Core
Crunches
– 4 sets of 10 reps
Dumbell Side Bend L/R – Go Heavy
– 4 sets of 10 reps
Lower-Body Russian Twist
– 4 sets of 10 reps
Roll-out using Abs-Wheeler
– 4 sets of 10 reps
Plank
– until failure
Side Plank
– until failure.

FRIDAY : Legs (Use heavy weights) & Shoulders
Squats
-4 sets of 8 reps.
Dumb-Bell Squats (without the bench)
-4 sets of 8 reps.
Standing Calf Raise Do L/R separately
-4 sets of 8 reps.
Stiff-Legged Dumbbell Deadlift
-4 sets of 8 reps.

Shoulder Press
-4 sets of 8 reps.
Seated Dumb-Bell Shoulder Press
-4 sets of 8 reps.
Lateral RaiseLight Weights
-4 sets of 8 reps.
Front RaiseLight Weights
-4 sets of 8 reps.

30 mins slow run

Cross Body Crunch
– 3 sets of 12 reps
Flat Bench Leg Raise
– 3 sets of 12 reps
Push Up.
3 sets of 12 reps.

SATURDAY:
Rest day

SUNDAY:
I’ll be swapping Chest & Triceps to Sunday because I have work on Monday and there’s just no available time to workout. If it is not a fasting month, then that’s a different story.

I created a timetable, I posted it on the wall next to my door as a reminder. I crossed out the first week and it feels as good as my sore muscles. lol.

You should try it too! I made a .PDF file so you can DOWNLOAD it, print and start crossing it out.

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