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  • WorkoutPlan 2

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    Joleen Pete
    10 views2 pages
    This document provides a weekly workout plan consisting of strength and cardio exercises for each day of the week. Monday focuses on lower body with exercises like squats, calf raises, and lunges. Wednesday targets biceps and triceps with curls, dips, and tricep extensions. Friday has an intense cardio and leg circuit with exercises such as jumping jacks, squats, and lunges. Abdominal exercises are included every day.

    Original Description:

    Workout plan for week two in a gym.

    Original Title

    WorkoutPlan_2

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    This document provides a weekly workout plan consisting of strength and cardio exercises for each day of the week. Monday focuses on lower body with exercises like squats, calf raises, and lunges. Wednesday targets biceps and triceps with curls, dips, and tricep extensions. Friday has an intense cardio and leg circuit with exercises such as jumping jacks, squats, and lunges. Abdominal exercises are included every day.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Download as pdf or txt
    10 views2 pages

    WorkoutPlan 2

    Uploaded by

    Joleen Pete
    This document provides a weekly workout plan consisting of strength and cardio exercises for each day of the week. Monday focuses on lower body with exercises like squats, calf raises, and lunges. Wednesday targets biceps and triceps with curls, dips, and tricep extensions. Friday has an intense cardio and leg circuit with exercises such as jumping jacks, squats, and lunges. Abdominal exercises are included every day.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 2

    Monday

    LegDay
    10minuteellipticalwarmup.Choosetheintervalsoptionandsettolevel5.
    Squats3x20x40
    Calfraises3x20x70
    Legextensions3x20x20
    LegCurls3x20x30
    LegPressJumps3x20x30
    Lungesholding10lbdumbbells3x:30

    Abs:
    RussianTwistsx50
    ToeTouchesx100
    PlankHipDipsx50

    Tuesday

    Off

    Wednesday
    Bis/Tris
    10Minutebikewarmup(intervaloption,level6)
    Curles3x20x20(startedat10lb.)
    Dips3x20xbodyweight
    CableCurls3x20x10
    OverheadTricepExtension3x20x5
    AlternatingTricepburnout3xexhaustionx25

    Abs:
    WeightedSide2Sides3x25x10
    Onamat:
    CrunchyFrogsx100
    ToeTouchesx100

    Thursday
    Cardio(Home)Needajumprope
    5:00jumpropewarmup
    30:00jumprope1:00fast:45slowalternating

    Abs:
    1:00MountainClimbers
    1:00plankhold
    1:00MountainClimbers

    Friday

    CardioLegMyfavoriteday!
    WarmUp:5x1:00minutejumpingjackswith45secondsrestinbetween
    Circuit1do3times
    SwitchLunges15reps

    Squatjumps15reps
    CalfRaises50reps

    Circuit2do3times
    WideLegSquats35reps
    CurtsyLunges15repseachleg
    WallSits1:00seconds
    AirSquats40reps

    Circuit3do3times
    ButtKicks1:00Seconds
    ButtLifts30reps
    HighKnees1:00seconds

    *Itisoktohatemeafterthis!)

    Saturday
    Shoulders/Abs
    10minutebikewarmup(hilloption)
    BenchPress3x20x20
    Fly3x20x10
    PushUps3x10
    BarbellShoulderPress3x20x10
    FrontLaterals3x20x5

    Abswithmedicineball:
    Russiantwistsx50
    BalancingBurpee3x15
    CrossBodyChop3x15
    FloorCrunches3x30

    Sunday
    Off

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