2 
0 Today’s…
Cardio Round 1…
Weights Round 1…
The first round of weights will compose of 4 different exercises. We will be putting a lot of focus on barbell bench press. You should gradually increase the weight throughout this exercise, since the number of reps goes down. Some of the exercises you can either use dumbbell or barbell so that is totally up to you. Be sure to isolate the muscles for the best results. Try to minimize the amount of time you rest in between each set as well. This will increase the overall intensity of the workout.
Cardio Round 2…
For our second round of cardio we are going to do a HIIT treadmill run. We will start off with a light 1 minute jog and then ramp up the intensity for 30 seconds, then bring it back down to a jog. We will do this for a total of 3 times, then end it with a 3 minute cool down jog.
Wights Round 2…
The second round of weights we will be using cables for some of the exercises. Will we be focusing on 3 exercises, all for a total of 4 sets for 10 reps each.
Stretch
To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.
Treadmill (everything is at a 2 percent incline)
– 1 minute walk
– 4 minute jog
– 30 second high intensity
– 1 minute jog
– 30 second high intensity
– 4 minute jog
Weights
– 4 rounds of:
– 10 reps of dumbbell shoulder press
– 10 reps of dumbbell row
– 10 reps of dumbbell front raises
– 10 reps of dumbbell lateral raises
– 10 pull ups (or however many you can do)
Row machine – 10 minutes
Weights round 2
– 4 rounds of:
– 10 reps of cable row
– 10 reps of lat pull down
– 10 reps of cable one arm cable row
– 10 reps of cable one arm lateral raise
– 10 pull ups (or however many you can do)
Stretch it out!
Less Intense Version:
Treadmill (everything is at a 2 percent incline)
– 1 minute walk
– 4 minute jog
– 30 second high intensity
– 1 minute jog
– 30 second high intensity
– 4 minute jog
Weights
– 2-3 rounds of:
– 10 reps of dumbbell shoulder press
– 10 reps of dumbbell row
– 10 reps of dumbbell front raises
– 10 reps of dumbbell lateral raises
– 10 pull ups (or however many you can do)
Row machine – 5 minutes
Weights round 2
– 2-3 rounds of:
– 10 reps of cable row
– 10 reps of lat pull down
– 10 reps of cable one arm cable row
– 10 reps of cable one arm lateral raise
– 10 pull ups (or however many you can do)
Stretch it out!
Demo of Exercises:
Dumbbell shoulder press
Dumbbell upright row
Dumbbell front raises
Dumbbell lateral raises
Cable Lat Pull Down
Cable row
One arm cable lateral raise
One arm cable row
Takeaways
If you are looking for more workout of the day ideas, be sure to go check out our page here for more.
If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).
