For Mark and Dan, this week's ercises are the same as last week's, with variations in the amount of weight and number of repetitions (For technique videos, including the core workout, look here for Monday ercises, here for Wednesday, and here for Friday). Devin continues with his kettle bell program.
To help you plan your schedule for the entire week, all of the gym ercises, Monday-Friday, are posted after the jump. And tomorrow, we'll have a post on scheduling a running program on top of these gym workouts.
Dan Monday:
Core workout including crunches and back bridges, side planks, and front planks. Hold bridges 30 seconds, side planks 40, and front plank 50. Then do 15 active moments (hip fles, leg lifts).
Then do three sets of these ercises, completing eight repetitions of each per set:
Dumbbell Squat with 35lb dumbbells
Lunges (12 reps)
Dead Lift with 105lbs
Bench Press, 105lbs
Dumbbell Row with 35lb dumbbells
Incline Dumbbell Chest Press with 27.5lb (or 30lb) dumbbells
Wednesday:
Same core workout as Monday.
Then:
Do three sets of the following circuit:
12 repetitions each of:
Unilateral Step Chin-ups
Push-ups
Walking Side Squats
Rope Climb
Hanging Knee raises
Walking Lunges
Traveling Push Ups
Friday:
Begin with same core ercises as Monday. Then:
Do 10 minutes on the ercise bike at a medium-high level of intensity.
Then complete 3 sets of the following two ercises, doing 10 repetitions in each set:
Tricep pulldowns (with a rope on a machine, as described here.) Use 5 12.5 lb plates.
Front shoulder raises: With 8 lb dumbbells in each hand.
Then spend 10 minutes running on the treadmill, at a medium-high intensity.
Then complete 3 sets of the following two ercises, doing 10 repetitions in each set:
Dumbbell Biceps Curls, with 15 lb dumbbells
Rear shoulder raises with 8 lb dumbbells
Finish the workout on with 10 more minutes of cardio on an arc or elliptical trainer.
Mark Monday:
Core workout including crunches and back bridges, side planks, and front planks all done on a box. Hold bridges 30 seconds, side planks 40, and front plank 50. Then do 15 active moments (hip fles, leg lifts).
Do three sets of the following ercises:
Barbell Squat: 105lbs, eight reps
Bench Press: eight reps
Horizontal Body Rows: twelve reps
Then three sets of these:
Dead Lift (video): 70lbs, eight reps
Hanging Leg Raises (video): twelve reps
Physio Ball Plank Extensions (video): twelve reps
Wednesday:
Same core workout as Monday, then:
Then do three sets of a circuit of the following ercises:
Split Squat: 8 reps, 50 lbs
Incline Chest Press: 8 reps, 95 lbs
Physio Ball Pikes: 12 reps
After completing that circuit, do three sets of this circuit:
Chin-up: 12 reps, hands close together with palms turned toward your body, to emphasize biceps
90 to 180 Back Extensions: 12 reps
Medicine Ball Toe Touches: 12 reps
Friday:
Core workout and towel workout as from the previous Friday, this week doing twelve repetitions of each towel ercise instead of ten.
Devin Monday:
Core workout including crunches and back bridges, side planks, and front planks all done on a box. Hold bridges 30 seconds, side planks 40, and front plank 50. Then do 15 active moments (hip fles, leg lifts).
Do 2 sets of each of the following kettle bell ercises, 15 repetitions of each (check out this post and this post for demonstrations):
Bilateral Swings with 16kg bell
Unilateral Swings with 12 kg bell
Push Press with 12kg bell
Unilateral Clean drops with 12kg bell
Six Turkish Get-ups
Reverse Lunge and Press with 12kg bell
Isometric Push-ups and hip extensions
Regular Push-ups
Wednesday:
Repeat the Monday workout, including core, but do 20 repetitions of each kettle bell ercise. Omit Turkish Get-ups.