Week 2

Week 2 - Day 5 - Upper Body Day: Arms & Shoulders

This week is a repeat of last week because I was slacking for Week 1 and completely missed this workout. I'm not counTing it as a failure, just an opportunity to do it better this week.

It's happening this week damn it!

  • 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.

Your Choice
Minimum 2 miles






Week 2 - Day 3: Back Day

  • Shoulder width lat pulldown- On your lat pulldown machine, grab the bar with an overhand grip, hands shoulder-width apart. Drive your elbows down and squeeze your back. 4 sets of 10-12 reps. A 5th set will be a squeeze set. Drop the weight and hold for 2 seconds at the bottom of each rep, 10 reps or until failure. 
  • Kayak rows- Attach a straight bar to a cable set at the highest attachment. With an overhand grip, press the bar down to one side and squeeze, then down to the other side and squeeze. You should feel a tightness/contraction in your lower lat for these. 4 sets of 12 reps- 6 each side. 
  • 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. Complete 4 sets of 12 reps. 
  • Dumbbell pullovers- Lie flat on your back on a bench with a single dumbbell in your hands. Allow the dumbbell to come down even with your head/parallel to the floor, then press it back up. Complete 4 sets of 12 reps. 
  • 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 2-second count, 10 reps. 


Your Choice
Minimum 2 miles

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

  • 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, 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 5 reps on your left arm, then 5 on your right, 5 on left, 5 on right etc. No break until you've complete 5 sets of 5 reps on each arm.
  • Dumbbell front raise x Svend press - With a dumbbell in each hand complete 10 front raises on each arm. Immediately after, press the dumbbells together with a neutral grip and complete 10 svend presses. If the weight is too heavy, drop one and use a single dumbbell for these. 4 sets.
  • Incline dumbbell press x Isolated side raise- Set your bench to an incline and hold a dumbbell in each hand. Complete 8 reps. Immediately after, get on your side on the bench and complete 10 side raises, then switch to opposite side. 4 sets of each. You may need heavier weight for the presses and lighter weight for side raises.
  • 90􀀁 fly x Rear delt fly- Set your cables to the highest setting, grab the ends with no handles (overhand grip), bend over to a 90􀀁 angle and complete 12 flys. Stand up,  grab the left cable in your right hand and the right cable in your left hand and complete 12 rear delt flys. 4 sets of each.

Complete as a circuit. Rest after each completed round, not between exercises! 3 total rounds.

Weighted leg raises- 10 reps
Weighted scissor kicks- 10 L side, 10 R side
Mountain climbers - 30 seconds

Booty Day | 2

Your Choice
15 minutes


  • Sideways leg press x High leg press- Position yourself in the leg press seat so you’re sitting on one hip. Place your top foot on the platform and drive through your heel. Complete 10 reps then repeat on opposite side. After you’re done with those, immediately place both feet high and complete 10 reps. 4 sets of each round. 
  • Cable kickbacks- Attach an ankle cuff to the cable set at the lowest setting.  Bend over 90° so your upper body is even with the floor (important for preventing lower back tightness), keep your hips neutral straight - no twisting. Kick back, squeezing your glute and drop your foot back down slowly. 4 sets of 8 reps each leg. 
  • Side lunge x Curtsy lunge- Holding a dumbbell in each hand, lunge to your right side then curtsy to your left side. Complete 8 reps on each side for 4 sets. 
  • Smith sumo squat pulses- On the smith machine, place your feet wider than shoulder-width apart, toes pointing outward. Squat down low, come up half way, squat back down and repeat. 4 sets of 10 reps. For each rep try increasing the weight by 5-10 lbs each time. 


25 Regular Crunches
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 ball to your feet, flatten out then crunch up and pass it back to your hands. Every pass = 1 rep. 20 reps.
Planks - 3 10-second planks
Hip tap planks - 3 10-second rounds