A Fitter Me in 2023: Weeks 7 – 8

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Day A: Chest, Triceps, and Shoulders

https://youtu.be/nHdnHQrTX2A

Day B: Back, Biceps, Shoulders, and Core

https://youtu.be/KS-lCLOktVE

Day C: Lower Body

https://youtu.be/s23E1LCwALI

Routine

  • Perform each routine 2 times per week. You may stack/combine them as you please to fit for your schedule.
  • Number of sets:
    • Foundation: 1 set
    • Enhance: 2 sets
    • Peak: 3 sets

Day A: Upper Body

7 second hold with 70% of your max effort and finish with 12 controlled repetitions.

1. Chest Compression

2. Shoulder Presses

3. Low Chest Compressions

4. Latteral Deltoid Raises

5. Upper Chest Flys

6. Tricep Cable Push Downs

7. Side Chest Compressions

8. Reverse Grip Tricep Extensions

9. Bicep Curls

10. Tricep Extension Reverse Grip

Day B: Back, Shoulders, Biceps, and Core

7 second hold with 70% of your max effort and finish with 12 controlled repetitions.

1. Lat Pulldowns

2. Back Rows

3. Cable Spreads

4. Face Pulls

5. Reverse Flys

6. Bicep Curls

7. Resisted Crunches

8. Resisted Crunches Left

9. Resisted Crunches Right

10. Bicep Curls Hammer Grip

Day C: Lower Body

7 second hold with 70% of your max effort and finish with 12 controlled repetitions.

1. Lunges

2. Leg Extensions / Leg Curls

3. Leg Presses

4. Calf Extensions (Straight, Right, and Left Pointed Toes)

5. Hip Abductions

6. Hip Adductions

7. Seated Deadlifts

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