Week 1 – Day 3: Upper Body Strength, Core, and Cardio

Workout

Lat Pulldown

Equipment: Cable, Full Gym

Lat Pulldown

4 Sets

10 Reps

Double Arm Dumbbell Curl

Equipment: Dumbbells, Full Gym

Double Arm Dumbbell Curl

4 Sets

12 Reps

Dumbbell Reverse Curl

Equipment: Dumbbells, Full Gym

Dumbbell Reverse Curl

3 Sets

12 Reps

Bench Dips on Floor

Equipment: Bench, Full Gym

Bench Dips on Floor

3 Sets

12 Reps

Plank

Equipment: Full Gym, NO EQUIPMENT

Plank

3 Sets

45-60 Reps

Suspended Ab Fall-out

Equipment: Full Gym, TRX Suspension

Suspended Ab Fall-out

4 Sets

12 Reps

Seated Cable Row

Equipment: Cable, Full Gym

Seated Cable Row

3 Sets

12 Reps

Rowing Machine

Equipment: Full Gym, Machine

Rowing Machine

2 Sets

15 Reps

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PLECY/TRICEPS/BRZUCH Week 1 – Day 2: Cardio and Leg Day