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Chest and Shoulders Workout Plan

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tarcisiu
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285 views8 pages

Chest and Shoulders Workout Plan

Uploaded by

tarcisiu
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Day 1 - Chest and Shoulders

Scroll to top

Switch Workout Equipment

1. Do 20 minutes on Treadmill (@2% Incline)


2. After 10 minutes, make sure your heart rate is @75%
3. After 20 minutes, stop and do these three core abs exercises: (Ab
Circuit)
4. Ab Circuit (x4 times total sets)
5. 2 minutes treadmill @ 85% heart rate (160 BPM)
6. Ab Circuit (x4 times total sets)
7. Do 2 minute sprint between each ab circuit
8. After 4th set of abs, end with run on treadmill for 5 minutes @87%

Exercise Sets Reps Rest

CIRCUIT #1 - 3 ROUNDS

Rest 60s between rounds

1A.Dive Bomber Push-Up


3 rounds 8-12 reps 0s
Switch Out Exercise

1B.Dumbbell Bench Press


3 rounds 8-12 reps 0s
Switch Out Exercise

1C.Dumbbell Flyes
3 rounds 8-12 reps 0s
Switch Out Exercise

1D.Cable Standing Fly


3 rounds 8-12 reps 0s
Switch Out Exercise

1E.Standing Barbell Military Press (AKA


Overhead Press) 3 rounds 8-12 reps 0s
Switch Out Exercise

1F.Dumbbell Lateral Raise


3 rounds 8-12 reps 0s
Switch Out Exercise

1G.Front Two-Dumbbell Raise


3 rounds 8-12 reps 0s
Switch Out Exercise
Exercise Sets Reps Rest

1H.Rear Delt Raise


3 rounds 8-12 reps 0s
Switch Out Exercise

1I.Push-up
3 rounds AMAP reps 60s
Switch Out Exercise

Exercise Sets Reps Rest

CIRCUIT #1 - 3 ROUNDS

Rest 60s between rounds

1A.Single Leg Squat (pistol)


3 rounds 12-15 reps 0s
Switch Out Exercise

1B.Lunge Heel Kick


3 rounds 12-15 reps 0s
Switch Out Exercise

1C.Lateral Shuffle
See Exercise Notes 3 rounds 60s 0s
Switch Out Exercise

1D.Duck Walk
3 rounds 12-15 reps 0s
Switch Out Exercise

1E.Leg Extensions
3 rounds 12-15 reps 0s
Switch Out Exercise

1F.Mountain Climber
See Exercise Notes 3 rounds 15 reps 0s
Switch Out Exercise

1G.Standing Calf Raises


3 rounds 12-15 reps 0s
Switch Out Exercise

1H.Hanging Leg Raise


3 rounds 12-15 reps 0s
Switch Out Exercise
Exercise Sets Reps Rest

1I.Ice Skater
See Exercise Notes 3 rounds 20-30 reps 60s
Switch Out Exercise

After doing cardio/abs, they would have specific body parts they would work
on. They would start each weak with chest / shoulder muscles. Instead of
having a certain number of reps in mind, just do sets of each circuit until you
feel “you’ve killed it.” Here’s the Monday weightlifting routine:

Day 2 - Tuesday Legs


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Switch Workout Equipment

 1 hour yoga / stretching


 1-2 hours weightlifting: Legs Focus
 1 hour martial arts

Day 3 - Wednesday Abs


Scroll to top

Switch Workout Equipment

1. Do 20 minutes on Treadmill (@2% Incline)


2. After 10 minutes, make sure your heart rate is @75%
3. After 20 minutes, stop and do these three core abs exercises: (Ab
Circuit)
4. Ab Circuit
5. 2 minutes treadmill @ 85% heart rate (160 BPM)
6. Repeat Ab Circuit (x3 more times)
7. Do 2 minute sprint between each ab circuit
8. After 4th set of abs, end with run on treadmill for 5 minutes @87%
Exercise Sets Reps Rest

CIRCUIT #1 - 1 SET

Rest 60s between rounds

1A.Double Crunch
1 set 20 reps 0s
Switch Out Exercise

1B.Side Bridge Hip Abduction


1 set 20 reps 0s
Switch Out Exercise

1C.Superman from Floor


1 set 20 reps 60s
Switch Out Exercise

CIRCUIT #2 - 3 ROUNDS

Rest 60s between rounds

2A.Reverse Crunch
3 rounds 20 reps 0s
Switch Out Exercise

2B.V-up
3 rounds 20 reps 0s
Switch Out Exercise

2C.Triceps Plank Extension


3 rounds 20 reps 0s
Switch Out Exercise

2D.Side Plank
3 rounds 20 reps 0s
Switch Out Exercise

2E.V-up
3 rounds 20 reps 0s
Switch Out Exercise

2F.Bicycle Crunch
3 rounds 20 reps 0s
Switch Out Exercise

2G.Ball Leg Curl


3 rounds 20 reps 0s
Switch Out Exercise

2H.Decline Sit Up
3 rounds 20 reps 0s
Switch Out Exercise
Exercise Sets Reps Rest

2I.Hip Flexion with Band


3 rounds 20 reps 60s
Switch Out Exercise
Day 4 - Thursday Arms
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Switch Workout Equipment

Exercise Sets Reps Re

CIRCUIT #1 - 3 ROUNDS

Rest 60s between rounds

1A.Lat Pulldown
3 rounds 8-12 reps 0
Switch Out Exercise

1B.Seated Cable Row


3 rounds 8-12 reps 0
Switch Out Exercise

1C.Bent-Arm Dumbbell Pullover


3 rounds 8-12 reps 0
Switch Out Exercise

1D.Biceps Curl To Shoulder Press


3 rounds 8-12 reps 0
Switch Out Exercise

1E.One-Arm Dumbbell Concentration Curl


3 rounds 8-12 reps 0
Switch Out Exercise

1F.Twisting Standing Dumbbell Biceps Curl


3 rounds 8-12 reps 0
Switch Out Exercise

1G.Hammer Curls
3 rounds 8-12 reps 0
Switch Out Exercise

1H.Barbell Lying Triceps Extension (Skullcrusher)


3 rounds 8-12 reps 0
Switch Out Exercise

1I.Tricep Dips
3 rounds 8-12 reps 60
Switch Out Exercise
Exercise Sets Reps Rest

CIRCUIT #1 - 1 SET

Rest 60s between rounds

1A.Double Crunch
1 set 20 reps 0s
Switch Out Exercise

1B.Side Bridge Hip Abduction


1 set 20 reps 0s
Switch Out Exercise

1C.Superman from Floor


1 set 20 reps 60s
Switch Out Exercise

CIRCUIT #2 - 3 ROUNDS

Rest 60s between rounds

2A.Dive Bomber Push-Up


3 rounds 8-12 reps 0s
Switch Out Exercise

2B.Dumbbell Bench Press


3 rounds 8-12 reps 0s
Switch Out Exercise

2C.Dumbbell Flyes
3 rounds 8-12 reps 0s
Switch Out Exercise

2D.Cable Standing Fly


3 rounds 8-12 reps 0s
Switch Out Exercise

2E.Standing Barbell Military Press (AKA


Overhead Press) 3 rounds 8-12 reps 0s
Switch Out Exercise

2F.Dumbbell Lateral Raise


3 rounds 8-12 reps 0s
Switch Out Exercise

2G.Front Two-Dumbbell Raise


3 rounds 8-12 reps 0s
Switch Out Exercise
Day 5 - Friday Chest and Shoulders
Scroll to top

Switch Workout Equipment

1. Do 20 minutes on Treadmill (@2% Incline)


2. After 10 minutes, make sure your heart rate is @75%
3. After 20 minutes, stop and do these three core abs exercises: (Ab
Circuit)
4. Ab Circuit (x4 times total sets)
5. 2 minutes treadmill @ 85% heart rate (160 BPM)
6. Ab Circuit (x4 times total sets)
7. Do 2 minute sprint between each ab circuit
8. After 4th set of abs, end with run on treadmill for 5 minutes @87%

After doing cardio/abs, they would have specific body parts they would work
on. They would start each weak with chest / shoulder muscles. Instead of
having a certain number of reps in mind, just do sets of each circuit until you
feel “you’ve killed it.” Here’s the Monday weightlifting routine:

Day 6 - Saturday Legs


Scroll to top

Switch Workout Equipment

 1 hour yoga / stretching


 1-2 hours weightlifting: Legs Focus
 1 hour martial arts

Exercise Sets Reps Rest

CIRCUIT #1 - 3 ROUNDS

Rest 60s between rounds

1A.Single Leg Squat (pistol)


3 rounds 12-15 reps 0s
Switch Out Exercise

1B.Lunge Heel Kick


3 rounds 12-15 reps 0s
Switch Out Exercise
Exercise Sets Reps Rest

1C.Lateral Shuffle
See Exercise Notes 3 rounds 60s 0s
Switch Out Exercise

1D.Duck Walk
3 rounds 12-15 reps 0s
Switch Out Exercise

1E.Leg Extensions
3 rounds 12-15 reps 0s
Switch Out Exercise

1F.Mountain Climber
See Exercise Notes 3 rounds 15 reps 0s
Switch Out Exercise

1G.Standing Calf Raises


3 rounds 12-15 reps 0s
Switch Out Exercise

1H.Hanging Leg Raise


3 rounds 12-15 reps 0s
Switch Out Exercise

1I.Ice Skater
See Exercise Notes 3 rounds 20-30 reps 60s
Switch Out Exercise

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