Weekly Workout - If Anyone Wants to Join Me

rhaya96

I had my trainer put a weekly workout together for me. It's intense but not impossible. I started it this week - so far so good. I admit I midified it a little (I have knee/shoulder issues) so I have to be careful. But it's great and I am not dying or crazy sore after. But I sweat my butt off and feel a little burn :-) Here goes...

Weekly Workout
Day 1:
1. Upper Body
- Chest Press (3x8)
- Pull Ups (2x8) Front Grip; (2x8) w/Side Grip
- Internal Rotation (2x8)
- External Rotation (2x8)
- Arm Curls (3x8)
- Arm Extension/Triceps (3x8)
- Chest Fly’s (3x8)
- Dead Lift (3x8)
2. Cardio - Elliptical: 30 minutes
Day 2:
1. Circuit Workout
- Ballet Squats
- Speed Skaters
- Dumbbell Swings
- Reverse Fly’s
- Mountain Climbers
- Lunge Rotation
- Dumbbell Rows
- Split Jump
- Push Press
(1 minute on each exercise; 15secs rest between; rest 3 minutes & repeat 2-3 sets)
2. Ab Circuit
- Plank
- Right Side Plank
- Left Side Plank
(1 minute each; 15 secs rest; then 1 minute rest after set completed)
- Modified Plank
- Right Side Plank Weave
- Left Side Plank Weave
(1 minute each; 15 secs rest; then 1 minute rest after set completed)
- Leg Lifts
- Bicycle Crunches
(1 minute each; 15 secs rest; then 1 minute rest after set completed)

Day 3:
1. Extended Cardio – 90 minutes
- Cybex Cross-Trainer Arc: 45 minutes
- Treadmill (10 incline): 45 minutes
Day 4:
1. Lower Body
- Leg Press (3x10)
- Lunges (3x10)
- Adductor (3x10)
- Abductor (3x10)
- Calf Raises (3x10)
- Leg Extension (3x10)
- Leg Curl (3x10)
- Wall Sits (2x1 min)
2. Cardio – Treadmill: 30 minutes
Day 5:
1. Circuit Workout
- Ballet Squats
- Speed Skaters
- Dumbbell Swings
- Reverse Fly’s
- Mountain Climbers
- Lunge Rotation
- Dumbbell Rows
- Split Jump
- Push Press
(1 minute on each exercise; 15secs rest between; rest 3 minutes & repeat 2-3 sets)
2. Ab Circuit
- Plank
- Right Side Plank
- Left Side Plank
(1 minute each; 15 secs rest; then 1 minute rest after set completed)
- Modified Plank
- Right Side Plank Weave
- Left Side Plank Weave
(1 minute each; 15 secs rest; then 1 minute rest after set completed)
- Leg Lifts
- Bicycle Crunches
(1 minute each; 15 secs rest; then 1 minute rest after set completed)