Friday Fitness – WORKOUT ROUTINE

Hello! This is a reference post for my Friday Fitness blog series. This is the workout routine I will be following every day during this challenge.

I might not follow it exactly, or I may have to alter it to what is available at my gym. And yes – this is a gym workout, so you will need equipment. I go to a local Planet Fitness.


Monday: Legs & Core

  • 1-minute rest between sets (LEGS)
  • 3 rounds, 1-minute rest between rounds (CORE)

Warm-up:  Cardio – Stairmaster (5-10 mins)

Exercises:
– Walking Lunges – 4 sets, 12 reps each side
– Squats (Goblet squats)- 4 sets, 12 reps 
– Lying Leg Curls – 4 sets, 12 reps
– Stiff-Legged Deadlifts – 4 sets, 12 reps
– Leg press – 4 sets, 12 reps (increase weight each set)
– Inner thigh machine – 4 sets, 12 reps

Exercises:
– Medicine Ball Russian Twist – 15 reps each side
– Lying Leg Raise – 15 reps
– Lying Flutter Kick – 15 reps each side
– 30-second plank


Tuesday: Back and Biceps

  • 45-second rest between sets

Warm-up: Cardio – Stairmaster (5-10 mins)

Exercises: 
– Wide Grip Lat  Pulldown – 4 sets, 10 reps (increase weight each set)
– Bicep Curls – 4 sets, 12 reps each arm
– Hammer Curls – 4 sets, 12 reps each arm
– Close Grip Lat Pulldown – 4 sets, 10 reps (increase weight each set)
– Barbell Curls – 4 sets, 12 reps
– Assisted Pull-Ups – 2 sets (or to failure)

Finisher: Elliptical or Stairmaster – 20 mins


Wednesday: HIIT & Core

  • 5 rounds, 45 seconds each
  • 3 rounds, 1 minute rest between rounds (CORE)

Exercises:
– Butt kicks
– Mountain Climbers
– 4 step into a jumping jack
– Burpees

Exercises:
– Medicine Ball Russian Twist – 15 reps each side
– Lying Leg Raise – 15 reps
– Lying Flutter Kick – 15 reps each side 30-second plank
– 30-second core


Thursday: Chest and Triceps

  • 1-minute rest between sets

Warm-up: Cardio – Stairmaster (5-10 mins)

Exercises:
– Flat Dumbbell Bench Press – 4 sets, 10 reps
– Triceps Pushdown – 4 sets, 10 reps
– One-arm Kickback – 4 sets, 10 reps each side
– Flat Bench Fly – 4 sets, 10 reps 
– Tricep (Bench) Dips – 3 sets, 10 reps
– Tricep Extension – 4 sets, 10 reps

Finisher: 25-minute treadmill (6 inclines, 3 speed)


Friday: Shoulders & Core

  • 1 minute rest between sets
  • 3 rounds, 1-minute rest between rounds (CORE)

Warm-up: Cardio – Stairmaster (5-10 mins)

Exercises:
– Dumbbell Shoulder Press – 4 sets, 10 reps
– Upright Barbell Row – 4 sets, 10 reps
– Side Lateral Raise – 4 sets, 10 reps
– Seated Bent over Rear-Delt Raise – 4 sets, 10 reps
– Reverse Machine Fly – 4 sets, 10 reps

Exercises:
– Medicine Ball Russian Twist – 15 reps each side
– Lying Leg Raise – 15 reps
– Lying Flutter Kick – 15 reps each side 30-second plank
– 30-second core


Saturday/Sunday: REST

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