Fitness Tracker

Fitness Tracker

Points: 0
Congratulations, Champ!
Great Job! Keep it up!

  • Click on an exercise for video of form

  • Use dumbbells that bring you close to failure by the final rep & move slowly

  • Rest between sets

  • Finish all workouts by end of week

Week A: complete at least three workouts by end of week

Day 1

3 sets

  1. Straight leg calf raise - 20 reps each

  2. VMO Squat — 20 reps

  3. Romanian Deadlift — 12 reps

3 sets

  1. DB Hip Thrust — 8 reps each

  2. Bird Dog — 12 reps each

  3. FMH Leg Raise — 10 reps

  4. Reverse Flye — 20 reps

3 sets

  1. Incline poliquin press — 12 reps

  2. Shoulder Press — 10 reps

  3. Tricep Extension — 10 reps

Day 2

3 sets

  1. Standing tibialis Raises — 20 reps

  2. front squats — 8 reps

  3. ATG split squat — 12 reps each

3 sets

  1. Crossover sit up — 20 reps

  2. One arm farmer carry — 25 steps each

  3. Trap 3 Raise — 12 reps

  4. Pulldowns — 10 reps

3 sets

  1. Rows — 15 reps

  2. Chest Press — 15 reps

  3. Hammer Curls — 15 reps

Mobility Day (recovery)

2 sets

  1. Couch stretch — 1 minute each

  2. Pigeon — 1 minute each

  3. Weighted butterfly— 1 minute

  4. knee to chest — 1 minute

  5. calf stretch — 1 minute each

  6. external rotation — 10 reps each

  1. Bent leg calf raise — 20 reps

  2. Typewriter squat — 20 reps

  3. One Leg RDL — 8 reps each

Day 3

3 sets

3 sets

  1. FMH Plank — 30 sec

  2. V ups — 10 reps

  3. ATG Row — 6 reps

  4. Chest flyes— 15 reps

3 sets

  1. Pullbacks — 12 reps

  2. lateral raises — 12 reps

  3. Full range push ups — 10 reps

Day 4 (optional)

3 sets

  1. Patrick step up — 12 reps each

  2. Squat press — 12 reps

  3. B stance Deadlift — 6 reps each

3 sets

  1. Goodmorning — 12 reps

  2. FMH twist — 20 reps

  3. Kneeling chops — 12 reps each

  4. V flyes — 15 reps

3 sets

  1. Wide pulldowns — 6 reps

  2. Incline chest press — 6 reps

  3. Concentration Curls — 8 reps

Mobility Day (recovery)

2 sets

  1. Big Toe Stretch — 20 seconds

  2. Cobra — 1 minute

  3. Prayer — 1 minute

  4. Pigeon push up — 10 reps each

  5. 90/90 — 1 minute each

  6. Hip flexor Psoas — 1 minute each

After Completing:

Repeat The Program — Add weight, reps, or time for each exercise

Repeat the process for 12 weeks total

 

Post Workout Stretch

 

©2024 RUSH FiT. All Rights Reserved