In The Gym: Weekly Workouts 6.23 to 6.29

 June 23rd Rest Day

 

June 24th (home)

  • Leg Raises: 30
  • Squats:
    • Narrow 2×9
    • Narrow with back kick 2×9
    • Basic 2×9
    • Basic with side leg lift 2×9
    • Sumo 2×9
  • Pushups:
    • Basic 2
    • One Legged 2
    • T-Raise 2
    • Diamond 2
  • Plank: 45 seconds
  • Cardio: 2 mile run on trail

 

June 25th Rest Day

 

June 26th (home)

  • Plank: 50 seconds
  • Pushups:
    • Basic 3×1
    • One Legged 3×1
    • T-Raise 3×1
    • Diamond 3×1
  • Squats:
    • Narrow 2×6
    • Narrow with back kick 2×6
    • Basic 2×6
    • Basic with side leg lift 2×6
    • Sumo 2×6
  • Leg Raises: 30

 

June 27th (home)

  • Leg Raises: 35
  • Squats:
    • Narrow 4×5
    • Narrow with back kick 4×5
    • Basic 4×5
    • Basic with side leg lift 4×5
    • Sumo 4×5
  • Pushups:
    • Basic 2×2
    • One Legged 2×2
    • T-Raise 2×2
    • Diamond 2×2
  • Plank: 1 minute
  • Cardio: 2 mile run on trail

 

June 28th (gym)

  • Plank: 1 minute
  • Squats:
    • Narrow 3×7
    • Narrow with back kick 3×7
    • Basic 3×7
    • Basic with side leg lift 3×7
    • Sumo 3×7
  • Leg Raises: 40
  • Weights:
    • Dumbbell Bench Press 3×12
    • Flat Bench Cable Flyes 3×12
    • Overhead Dumbbell Tricep ‘Dip’ 3×12
    • Tricep Pushdown 3×12
  • Cardio: 1 mile run @ 6mph

 

June 29th (gym)

  • Cardio: 2 mile run @ 5mph
  • Weights:
    • Wide Grip Lat Pulldown 3×12
    • One Arm Dumbbell Row 3×12
    • Seated Cable Row 3×12
    • Underhand Cable Pulldown 3×12
  • Squats:
    • Narrow 2×6
    • Narrow with back kick 2×6
    • Basic 2×6
    • Basic with side leg lift 2×6
    • Sumo 2×6
  • Plank: 1 minute 10 seconds
Advertisements