WORKOUT OF THE WEEK!

WORKOUT OF THE WEEK: Chest/Shoulders/Triceps + CORE
All of your lifting sets are 8-10 reps so USE a heavier weight! Muscle KEEPS the FAT off!!!!

DB Incline Chest Press- 3 sets of 8-10

• Leg Raises (laying on flat bench, legs straight- down ‘n up): 3 sets of 20

Pec Flys- 3 sets of 8-10

• Banana Roll + Sit Up: 3 sets of 20

Overhead Shoulder Press (Hammer Strength Machine): 3 sets of 8-10

·         Cheek-To-Cheek: 3 sets of 20

Angled Cable Side Shoulder Raises: 3 sets of 8-10 per arm

·         Forearm Plank series (10 tri touches and 10 shoulder touches): 3 sets of 20

DB Arnold Press: 3 sets of 8-10

·         Incline OBGYN Plank (feet on bench!): 3 sets of 20

Reverse Grip Cable Tricep Extension: 3 sets of 8-10

• Banana Roll + Sit Up: 3 sets of 20

DB Single Arm Tricep Kickbacks: 3 sets of 8-10 per arm

• MB Sit Up + Oblique Turn (sit up, when at top twist to one side, then alternate): 3 sets of 30

CARDIO:

• 30 mins on treadmill (incline on 4); 1 min walk, 1 min jog, 1 min sprint 
• 15 mins on stairmaster; manual program, level 9 or 10

ENJOY!

~Jessica~