Sample Weekly Workout: Week 7

Workout Summary

Monday

Title: Bro Chest and Tris (Bro adds Bis)

Round 1

3 x 8 Bench Press

3 x 8 Barbell Curls

3 x 8 Seated Overhead Tricep Dumbbell Press

3 x 12 Crunches

Round 2

3 x 8 One-Legged Push Ups (leaning forward to put most weight on chest--similar to Planche Push Ups, but with one foot still on ground)

3 x 8 Chin-Ups/Assisted Chin-Ups

3 x 8 Dips

3 x 8 Captain's Chair Leg Raises

Round 3

3 x 8 Push Ups with Feet on Exercise Ball (leaning forward to put most weight on chest--similar to Planche Push Ups)

3 x 8 Dumbbell Curls (1 = Both Arms)

3 x 8 Dips

3 x 8 Leg Raises with Extension Superset with Jack-Knife Sit-Ups

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Tuesday

Title: Rest

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Wednesday

Title: Bro Back and Bis (Bro adds Tris)

Round 1

3 x 8 Dumbbell Curls (1 = Both Arms) Superset with Dumbbell Lying Triceps Extension

3 x 8 Dumbbell Bent-Over Row

3 x 75 Second Planks

Round 2

3 x 8 Cable Curls

3 x 8 Cable Pushdowns

3 x 8 Barbell Bent-Over Row

3 x 10 Pelvic Lifts with Feet on Exercise Ball

Round 3

3 x 8 Barbell Curls

3 x 8 Dips

3 x 8 Pull-Ups/Assisted Pull-Ups

3 x 30 Second Hold Pelvic Lifts with Feet on Exercise Ball

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Title: Cardiovascular

1 Hour Light Soccer Practice

1 Hour Soccer Game

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Thursday

Title: Rest

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Friday

Title: Bro Shoulders and Traps (Bro adds Bis and Tris)

Round 1

3 x 8 Lateral Raises

3 x 8 Machine Shrugs

3 x 8 Barbell Reverse Bench Press

3 x 8 Chin-Ups/Assisted Chin-Ups

3 x 75 Second Planks

Round 2

3 x 8 Dumbbell Seated Military Press

3 x 8 Dumbbell Shrugs

3 x 8 Dumbbell Lying Triceps Extension

3 x 8 Chin-Ups/Assisted Chin-Ups

3 x 10 Pelvic Lifts with Feet on Exercise Ball

Round 3

3 x 8 Lateral Raises

3 x 8 Machine Shrugs

3 x 8 Dips

3 x 8 Chin-Ups/Assisted Chin-Ups

3 x 30 Second Hold Pelvic Lifts with Feet on Exercise Ball

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Saturday

Title: Rest

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Sunday

Title: Legs

Round 1

3 x 8 Barbell Squats

3 x 8 Lying Leg Curls

3 x 8 Machine Calf Raises

3 x 12 Crunches

Round 2

3 x 8 Barbell Squats

3 x 8 Machine Calf Raises

3 x 8 Lying Leg Curls

3 x 8 Captain's Chair Leg Raises

Round 3

3 x 8 Barbell Squats

3 x 8 Lying Leg Curls

3 x 8 Machine Calf Raises

3 x 8 Leg Raises with Extension Superset with Jack-Knife Sit-Ups