Week 1 - Day 5 - Upper Body Day: Arms & Shoulders

• 112’s- Sit on a bench with a dumbbell in each hand and bring them up into shoulder press position. Complete 1 press on right, 1 press on left, then press together = 1 rep. 4 sets of 8 reps.
   
• Bent over tricep kickbacks x dumbbell curls- With a dumbbell in each hand bend over and complete 12 kickbacks. Stand upright and complete 12 bicep curls. 4 sets of each.
   
• Plate upright rows x Curls x Tricep extensions- Complete 12 upright rows, 12 curls then 12 overhead tricep extensions = 1 set. Complete 4 sets.
   
• Rope front raise x Overhead tricep extensions- Set the cable to the bottom and attach a rope. Complete 12 front raises followed by 12 overhead tricep extensions. Complete 3 sets of each.
   
• Side raises x Wide curls- With a dumbbell in each hand, complete 12 side raises followed by 12 wide curls. 3 sets of each.
   
• Overhead smith press x Close grip smith tricep press- With NO weight, complete 10 overhead shoulder presses on the smith machine. Lower the bar to about waist height and lock it. Place your hands a few inches apart on the center of the bar, walk your feet out a bit and complete 10 presses. 4 sets of each.

Cardio
Your Choice
Minimum 2 miles

NO CORE

YOU'VE JUST COMPLETED WEEK 1 - DAY 5 OF THE DESTINATION WEDDING WORKOUT PLAN
Upper Body Day: Arms & Shoulders

Leg Day | 1

 

Mini-Cardio
Bike w/ higher tension is best
15-minute Warmup

• Tension squats- Use a barbell or a smith machine for these. These are just like normal squats, but you are not locking out at the top. Keep constant tension on your quads. These should absolutely suck!
   
• 112 Leg extensions - On your seated leg extension machine, complete the following reps on your left leg, then right leg, then both legs together. 1 set =  10 L, 10 R, 10 together.  4 sets.
   
• Single-leg leg press- Complete 10 reps on your right leg, 10 reps on your left leg, then 10 reps together = 1 set. No break between changing legs, only break after all 30 reps are done. 4 sets.
   
• Cable front squats x Cable duck walks- Attach a t-bar to your cable set at the lowest setting. Hold the t-bar up under your chin standing close to the cable tower and complete 12 front squats. Immediately after, increase the weight, get down into squat position and take 4 steps back then 4 steps forward- repeat this walking sequence 5x = 1 set. 4 sets of each.
   
• Calf raises- Standing/seated, your preference. 4 sets of 15-20 reps.

CORE:
Complete as a circuit.
Rest after each completed round, not between exercises! 4 total rounds.
• Feet flat crunches- 10 reps
• Feet at 90° crunches- 10 reps
• Feet straight up crunches - 10 reps
• L Side crunches - 10 reps
• R Side crunches - 10 reps

WE DID IT!!!

DESTINATION WEDDING WORKOUT PLAN
WEEK 1 - DAY 4 - LEG DAY: QUADS, CALVES & CORE IS TOAST! 

One more day to go! 

Week 1 - Day 3: Back Day

 

Cardio
Your Choice
Minimum 2 miles

•  Single arm push downs- Attach a single handle to your cable set at the highest setting. With a palms down grip, press the handle down and squeeze your lat. 4 sets of 12 reps on each arm.
   
• Floor lat pull x Straight arm push down- Attach a straight bar to the cable at the highest setting. Grab the bar with an overhand grip, sit on the floor and complete 12 pull downs. Keep your core tight. Stand and immediately complete 12 overhand push downs.
   
• Single arm smith row x Inverted pull up- Focusing on driving your elbows straight back with upper body parallel to the floor, complete 10 overhand rows with your right arm then 10 rows with your left arm on the smith machine. Immediately after, complete 10 inverted smith pull ups. Complete 4 sets of each.
   
• Underhand barbell rows- You can use a barbell or the smith machine for these. Bend over at about a 90 degree angle, drive your elbows back and squeeze your back. 4 sets of 12 reps.
   
• Back extensions- Adjust  the machine so that your·feet are firmly hooked under the footpads. Position  your lower body across the large pad provided for this purpose.  Slowly bend at the waist until the upper body is at 90 degrees to the lower body. Extend to the starting position and stretch upward  just slightly so that the back is in hyperextension. This  is a gentle reverse arching of the back - do not push it too far. 4 sets of 10
   
• Seated cable row- On your cable row machine attach a close grip handle. Drive your elbows back and squeeze your back. Complete 4 sets of 12 reps. 5th set is a squeeze set. Drop the weight, hold each rep for a 3 second count, 10 reps. 

Mini-Core
25 Regular Crunches
12 Side Crunches (L & R)
15 Scissor Kicks (4 count = 1)
25 Straight Leg/Laying Down Sit Ups
10 V-Ups

YOU MADE IT THROUGH WEEK 1 - DAY 3 OF THE DESTINATION WEDDING WORKOUT PLAN
Back Day HAS ENDED! 

Week 1 - Day 2: Upper Body Day: Chest & Shoulders

 

Mini-Cardio
Your Choice
15-minutes before or after workout

• 6-Way Shoulder raise- Seated on the end of a bench, begin with a very light dumbbell in each hand down at your sides. Bring them straight out to your sides­ palms down the entire time. Keeping them raised bring them straight out in front of you, then straight up over your head. Now reverse the movements, back down in front of you, out to your sides and back down at starting position. 6 total steps = 1 rep. 4 sets of 6-8 reps.
   
• Dumbbell snatch- There will be no rest between sets for these. Hold a dumbbell in one hand at your side, place the other on your core for stabilization. To perform a snatch, start with dumbbell between legs,  drive your elbow up to an upright row, tuck your elbow under and complete the movement by pressing the dumbbell overhead. Control on the descent. Complete 8 reps on your left arm, then 8 on your right, 8 on left, 8 on right etc. No break until you've complete 5 sets of 8 reps on each arm.
   
• Chest supported rear delt fly- Set an adjustable bench to a slight incline. Hold a dumbbell in each hand and place your chest on the upper part of the bench. Complete 4 sets of 12 rear delt flys.
   
• Cable front raise- Attach a straight bar to a cable at the lowest setting. Complete 4 sets of 12 underhand front raises, then 4 sets of 12 overhand in same position.
   
• Side raise x Shrugs - Complete 10 dumbbell side raises immediately followed by 15 dumbbell shrugs. 4 sets of each.

Core

25 Regular Sit Ups

12 Bicycles (4 count = 1)

Hold the Worlds -
Sitting on the floor or on a bench  holding your arms open as if your were "holding the world” lean back and bend your legs while lifting.  Engage core and hold for 30 seconds. Repeat holding ball.

Exercise Ball Pass-
Lie flat on your back and hold an exercise ball straight over your head on the floor. Crunch up and pass the pall to your feet, flatten out then crunch up and pass it back to your hands. Every pass = 1 rep. 20 reps.

Russian Twists-
Complete 10 reps (double count). You may place your heels on the floor if these are too difficult.

5 V-Ups

Repeat if you’re up to it!

IT IS OVA! 

DESTINATION WEDDING WORKOUT PLAN
WEEK 1 - DAY 2- UPPER BODY DAY: CHEST & SHOULDERS - CHECK!..AND...CHECK!