Struggling to mix it up in the gym lately? Struggling to push yourself to achieve that amazing, endorphin-rush post-workout feeling? Well, you’re in luck! This month I put together three absolutely killer workouts for you to try (including some cardio to top it off since it’s shredding season) in this newsletter. If you give them a go, shoot me a message on Instagram and let me know how you liked them! |

WORKOUT 1: PUSH-PULL
Bench Press 5 heavy sets of 8 90-120 seconds rest between sets Superset 1: Pull Ups/Assisted Pull-Ups to Failure Push Ups to Failure 60 seconds rest between sets Superset 2: Cable Chest Fly (High-to-Low) 3 sets of 15 reps Single Arm Kneeling Lat Pulldown 3 sets of 12 reps per arm 45 seconds rest between sets Seated Cable Chest Press 3 sets of 8 reps per arm, alternate arms 60 seconds rest between sets Hammer Strength Lat Pulldown 4 sets of 10-12 reps 60 seconds rest between sets Circuit: 500m Row 20 Push Ups/Knee Push Ups 10 Sit Ups Do not rest between rounds, go as fast as you can for your best time! |

WORKOUT 2: LEGS
Superset 1: Leg Press 10 sets of 10 reps DB Goblet Squat 10 sets of 8 reps 60 seconds timed rest Hip Thrusts, 5-second hold at the top of the last rep each set 4 heavy sets of 12 reps 90-second rest between sets Seated Leg Curls, 1-second pause at each contraction 4 sets of 20 reps 60 seconds rest between sets Superset 2: Single Leg Kettlebell Romanian Deadlift 3 sets of 10 reps Your Favorite Ab Exercise 3 set of 15 reps 45 seconds rest between sets |
WORKOUT 3: SHOULDERS & ARMS
Standing Barbell Overhead Press 5 sets of 6-8 heavy reps 60-90 seconds rest between sets Giant Set 1: Standing DB Lateral Raise 3 sets of 15 reps Barbell Upright Row 3 sets of 10 reps DB Bent Over Rear Delt Fly 3 sets of 12 reps 60 seconds rest between sets Giant Set 2: Cable Straight Bar Bicep Curl 3 sets of 10 reps Cable Straight Bar Tricep Pushdown 3 sets of 10 reps Cable Straight Bar Overhead Press 3 sets of 8 reps 45 seconds rest between sets Superset 1: Seated Incline DB Curl 3 sets of 15 reps Incline Barbell Lying Skullcrusher 3 sets of 20 reps 45 seconds rest between sets Superset 2: DB Hammer Curls 3 sets of 12 reps Bench/Assisted/Bodyweight Tricep Dips 3 sets to failure 45 seconds rest between sets |
Looking for guidance toward your fitness goals with me as your coach? I am currently accepting new clients. Reach out and inquire! https://permanentchangecoaching.com/services/ |