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We've gone through two weekly workouts: Weekly Workout #1 and Weekly Workout #2. This week is going to be isolating AND combining muscle groups for confusion. We are also adding in supersets. Cardio is a key things to keep you lean and looking great, so cardio is built in about 4 days.
Aaron Marino of alpha m. reviews the workout, day-by-day, as well as hits some highlights of the exercises. This workout has a bit more body weight exercises and higher reps. If done right, without speeding through it, you will be amazed at how effective and efficient the workout is.
Weekly Workout #3
Day 1: Chest/Cardio
Chest:
- Dumbbell Flys Superset with Pushups: (Flys) 4 sets x 10 to 12 reps then drop down and do pushups 4 sets 10 to 20 reps
- Flat Bench Press Dumbbells: 4 sets x 8 to 12 reps
- Cable Flys 3 sets 8 to 12 reps superset with Dips (body weight or assisted): 3 sets x 8 to 12 reps
- Flat Bench Press With Bar (Free weight or smith machine): 4 sets x 8 to 12 reps, superset with pushups (as many as you can)
Cardio- 35 min in target zone
Day 2: Back and Abs and Light Cardio
Back and Abs
- Pull ups (body weight or assisted) : 4 sets x 8 to 12 reps Then Superset with Stiff Arm Push Downs: 4 sets x 10 to 12 reps
- Seated Row: 4 sets x 12 to 15 reps Then Superset with 30 crunches on the same bench for your abs
- Close Grip Pull Downs: 4 sets x 10 to 12 reps
- One Arm Rows: 3 sets x 10 to 12 reps Then Superset Cable Crunches: 3 sets x 15 to 20 reps
- Back to Pull ups: 3 sets x ??? as many as you can get at this point
Cardio- 20 min in target zone
Day3: Shoulders and Triceps
- Side Raises: 4 sets x 10 to 15 reps Then Use The Same Weight and Do 12 Up –Right Rows
- Dumbbell Seated Shoulder Press: 4 sets x 8 to 12 reps
- Rear Peck Deck: 4 sets x 10 to 12 reps Then Superset with Tricep Push Downs: 4 sets x 12 to 20 reps
- Front Raises: 3 sets x 10 to12 reps Then Superset with Tricep Dips on Bench: 3 sets x 10 to 25 reps
- Skull Crushers: 4 sets x 10 to 12 reps
- Tricep Kick Backs: 3 sets x 8 to 12 reps
Day 4: Legs
- Body Weight Squats: 3 sets (no weight) x 50 reps
- Leg Extensions: 3 sets x 20 reps (do a weight that you can get 20)
- Hamstring Curls: 4 sets x 20 reps
- Walking Lunges: 3 sets x 10 to 15 reps each leg (holding dumbbells or body weight)
- Leg Press: 4 sets x 20 reps
- Calf Raises (on leg press): 4 sets x 50 reps (seriously do 50 reps with a weight you can handle)
Day 5: Cardio
- 45 min in target zone
Day 6: Biceps and Cardio
- Seated Alternating Dumbbell Curls: 4 sets x 10 to 12 reps
- Preacher Curls: 4 sets x 8 to 12 reps
- Hammer Curls: 4 sets x 12 to 15 reps
- Cable Curls: 4 sets x 10 to 15 reps
Cardio- 30 min in target zone
Day 7: REST