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

LEGS

3 sets

  1. Banded Clamshell - 15 reps each

  2. VMO Squat — 12 reps

  3. Dumbbell Romanian deadlift - 12 reps

  4. B stance barbell Hip thrust - 10 reps each

  5. Deficit lunge - 8 reps each

  6. Donkey Kicks - 15 reps each

  7. Wall sits (optional) - 30 seconds

PUSH

  1. Dumbbell chest press - 10 reps

  2. Dumbbell Shoulder press - 10 reps

  3. Dumbbell Chest fly - 12 reps

  4. dumbbell pullovers - 8 reps

  5. Bird dogs - 10 reps each

  6. Band dislocators - 20 reps

3 sets

Mobility Day

  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

2 sets

PULL

  1. Reverse V flys - 12 reps

  2. Cable Pulldowns - 8 reps

  3. Single Arm Row - 10 reps each

  4. Cable rotation - 10 reps each

  5. Dumbbell lateral raise - 10 reps

  6. Dumbbell wide rows (optional) - 10 reps

3 sets

Core/Accessory

  1. Hammer Curls - 12 reps

  2. Tricep Extensions - 12 reps

  3. Reverse Crunches - 10 reps

  4. Deadbugs - 10 reps each

  5. single arm dumbbell sit ups - 6 reps each

  6. low plank kicks - 10 reps each

3 sets

Mobility Day

  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

2 sets

After Completing:

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

Repeat the process for 8 weeks total

 

Post Workout Stretch

 

©2024 RUSH FiT. All Rights Reserved