Workout of the Week!

MUSCLE VS FAT! Start lifting!!!!

Workout of the Week: Chest/Shoulders/Triceps
*Mixture of pyramid sets to GIANT sets*

Perform one set, rest 30 seconds, and continue
Bench Press: set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps
*5 burpees*
Pec Fly Machine: set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps
*2 flights of stairs*
Overhead Press Machine: set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps
*5 burpees*
DB Shoulder Press: set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps
*mt climbers- 30 seconds*
Straight Bar Front Raises: set 1= 10 reps, set 2= 10 reps, set 3= 10 reps, set 4= 10 reps
*5 burpees*
Tricep Reverse Grip Pull downs: set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps
*2 flights of stairs*
Tricep DB Kickbacks: set 1= 12 reps, set 2= 10 reps, set 3= 8 reps, set 4= 6 reps

Giant Sets Circuit Training
*Repeat for 3 times*

1. Chest Press Machine- 3 sets of 25
2. DB Military Press- 3 sets of 25
3. Diamond Push ups- 3 sets of 20
4. (on swiss ball) DB Bench Press- 3 sets of 20
5. (on swiss ball) DB Kick backs- 3 sets of 20
6. Standard Pushups- 3 sets of 20

CARDIO (High Intensity for ONLY a total of 15 mins)
Stair Master
5 mins @ your max level (can start HIGH and decrease)
*20 forearm to standing planks, 1 min of butterfly kicks
4 mins @ your max level
*forearm plank + knee raise (like at obgyn), Oblique twists
3 mins @ your max level
*25 full sit ups, forearm plank + knee cross body
2 mins @ your max level
*20 forearm to standing planks, 1 min of butterfly kicks
1 min @ your max level

~Jessica~