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WEEKLY WORKOUTS & CONDITIONING (ALL LOCATIONS)

Updated: Aug 18, 2023









Week1


DAY 1



Full-Body Workout

  1. Goblet Squats - 3 sets of 10 reps

  2. Dumbbell Bench Press - 3 sets of 8 reps

  3. Bent-Over Rows - 3 sets of 10 reps

  4. Dumbbell Lunges - 3 sets of 10 reps each leg

  5. Dumbbell Shoulder Press - 3 sets of 8 reps

  6. Plank - Hold for 30 seconds

  7. Rest


Day 2


Cardio and Active Rest:

  1. 30 minutes of moderate-intensity cardio (running, cycling, brisk walking, etc.)





Day 3


Upper Body:

  1. Renegade Rows - 3 sets of 10 reps (each arm)

  2. Dumbbell Bicep Curls - 3 sets of 10 reps

  3. Dumbbell Tricep Extensions - 3 sets of 10 reps

  4. Push-Ups - 3 sets of 10 reps

  5. Rest



Day 4

Lower Body Workout

  1. Romanian Deadlifts - 3 sets of 8 reps

  2. Dumbbell Step-Ups - 3 sets of 10 reps (each leg)

  3. Bulgarian Split Squats - 3 sets of 8 reps (each leg)

  4. Calf Raises - 3 sets of 12 reps

  5. Rest




Day 5 REST




Day 6 (WEEK 2)


Full Body:

  1. Dumbbell Squats - 3 sets of 10 reps

  2. Dumbbell Bench Press - 3 sets of 8 reps

  3. Single-Arm Rows - 3 sets of 10 reps (each arm)

  4. Walking Lunges - 3 sets of 12 reps (each leg)

  5. Arnold Press - 3 sets of 8 reps

  6. Plank - Hold for 40 seconds

  7. Rest


Day 7


Cardio and Active Rest:

30 minutes of moderate-intensity cardio


Day 8


Back and Shoulders

  1. Bent-Over Flies - 3 sets of 10 reps

  2. Dumbbell Shrugs - 3 sets of 12 reps

  3. Bent-Over Rows - 3 sets of 8 reps

  4. Lateral Raises - 3 sets of 10 reps

  5. Rest



Day 9


Legs and Core:

  1. Goblet Squats - 3 sets of 10 reps

  2. Romanian Deadlifts - 3 sets of 8 reps

  3. Bulgarian Split Squats - 3 sets of 8 reps (each leg)

  4. Plank - Hold for 45 seconds

  5. Rest

Day 10 REST



Day 11 (WEEK 3)


Full Body:

  1. Dumbbell Lunges - 3 sets of 10 reps (each leg)

  2. Push-Ups - 3 sets of 12 reps

  3. Dumbbell Rows - 3 sets of 10 reps

  4. Dumbbell Shoulder Press - 3 sets of 8 reps

  5. Russian Twists - 3 sets of 15 reps (each side)

  6. Rest


Day 12

Cardio and Active Rest:

30 minutes of moderate-intensity cardio

Day 13

Chest and Triceps:

  1. Dumbbell Bench Press - 3 sets of 8 reps

  2. Chest Flyes - 3 sets of 10 reps

  3. Tricep Dips - 3 sets of 12 reps

  4. Overhead Tricep Extension - 3 sets of 10 reps

  5. Rest

Day 14

Legs and Abs:

  1. Dumbbell Squats - 3 sets of 10 reps

  2. Romanian Deadlifts - 3 sets of 8 reps

  3. Leg Press (if available) - 3 sets of 10 reps

  4. Bicycle Crunches - 3 sets of 20 reps (each side)

  5. Rest

Day 15 (REST)




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