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WEEKLY WORKOUTS & CONDITIONING (ALL LOCATIONS) Block 3









Week1


DAY 1



Full Body Strength

  • Dumbbell Squats: 3 sets of 12 reps

  • Dumbbell Bench Press: 3 sets of 12 reps

  • Bent-over Dumbbell Rows: 3 sets of 12 reps

  • Plank: 3 sets of 30 seconds


Day 2


Cardio and Core

  • 20 minutes of moderate-intensity cardio (e.g., jogging, cycling, or jump rope)

  • Russian Twists: 3 sets of 15 reps (each side)

  • Leg Raises: 3 sets of 12 reps





Day 3


Upper Body Push

  • Dumbbell Shoulder Press: 3 sets of 10 reps

  • Push-Ups: 3 sets of 10 reps

  • Dumbbell Flyes: 3 sets of 12 reps



Day 4 REST




Day 5


Lower Body Focus

  • Dumbbell Lunges: 3 sets of 12 reps (each leg)

  • Romanian Deadlifts: 3 sets of 10 reps

  • Plank: 3 sets of 30 seconds




Day 6


Cardio and Core

  • 20 minutes of moderate-intensity cardio

  • Bicycle Crunches: 3 sets of 15 reps (each side)

  • Hanging Leg Raises: 3 sets of 10 reps


Day 7 REST



WEEK 2


Day 8


Full Body Strength

  • Goblet Squats: 3 sets of 12 reps

  • Dumbbell Bench Press: 3 sets of 12 reps

  • Renegade Rows: 3 sets of 10 reps (each side)

  • Plank: 3 sets of 30 seconds



Day 9


Cardio and Core

  • 20 minutes of moderate-intensity cardio

  • Russian Twists: 3 sets of 15 reps (each side)

  • Leg Raises: 3 sets of 12 reps

Day 10


Upper Body Pull

  • Pull-Ups or Assisted Pull-Ups: 3 sets of 8 reps

  • Dumbbell Rows: 3 sets of 12 reps (each arm)

  • Dumbbell Bicep Curls: 3 sets of 12 reps




Day 11 REST



Day 12

Lower Body Focus

  • Dumbbell Step-Ups: 3 sets of 10 reps (each leg)

  • Dumbbell Deadlifts: 3 sets of 10 reps

  • Plank: 3 sets of 30 seconds

Day 13

Cardio and Core

  • 20 minutes of moderate-intensity cardio

  • Bicycle Crunches: 3 sets of 15 reps (each side)

  • Hanging Leg Raises: 3 sets of 10 reps

Day 14 REST




WEEK 3


Day 15


Full Body Strength

  • Dumbbell Squats: 3 sets of 12 reps

  • Dumbbell Bench Press: 3 sets of 12 reps

  • Bent-over Dumbbell Rows: 3 sets of 12 reps

  • Plank: 3 sets of 30 seconds


Day 16


Cardio and Core

  • 20 minutes of moderate-intensity cardio

  • Russian Twists: 3 sets of 15 reps (each side)

  • Leg Raises: 3 sets of 12 reps


Day 17


Upper Body Push

  • Dumbbell Shoulder Press: 3 sets of 10 reps

  • Push-Ups: 3 sets of 10 reps

  • Dumbbell Flyes: 3 sets of 12 reps

Day 18 REST


Day 19


Lower Body Focus

  • Dumbbell Lunges: 3 sets of 12 reps (each leg)

  • Romanian Deadlifts: 3 sets of 10 reps

  • Plank: 3 sets of 30 seconds

Day 20


Final Workout and Rest

  • Goblet Squats: 3 sets of 12 reps

  • Dumbbell Rows: 3 sets of 12 reps (each arm)

  • Dumbbell Bicep Curls: 3 sets of 12 reps

Day 21 REST


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