Welcome to week 3 of our 30 day challenge, we’re halfway there! I’m so excited to see how everyone’s doing, so if you’re participating in this challenge or even if you’re just joining for the first time please DM me on Instagram with feedback @Budafit.
Ok, on to week 3. Get ready with those baby giraffe memes because this week is all about the legs! If you can space out your lifting schedule this week to give your legs some rest between workouts that might help in more than one way. Not only will it keep your legs as fresh as possible for each lift but it will also help so your muscles don’t get overloaded and too sore.
For the upper body exercises go back to week 1 numbers and try to increase your weights. No jump is too small, and if you’re hitting your same weights at higher reps that’s amazing too! We’re going to use similar exercises so if you’re using the same equipment that’ll help gauge your growth and the appropriate weights to use.
WEEK 3 WORKOUTS:
3 ROUNDS OF EACH CIRCUIT (REST PERIOD RECOMMENDED: 20 SECONDS)
DAY 1: CHEST AND LEGS
Circuit 1
• Straight Bar Palms up Front Raise-15 reps
• Wall Sit Dumbbell Palms Down Front Raise-15 reps while in wall sit hold perform front raise exercise
• Triceps Dumbbell Overhead Extensions-15 reps
Rest, Repeat
Circuit 2
• Chest press-20 reps (Equipment to use: Dumbbells, Straight bar, Cables, or Machine)
• Sumo Stance Dumbbell Deadlift-10 reps
• Side Planks-20 seconds-1 min each side
Rest, Repeat
Circuit 3
• Linear Leg Press-15 reps
• Triceps Push-ups-Perform until failure (keep your elbows close to your sides as you lower into the push-up)
Rest, Repeat
DAY 2: BACK AND LEGS
Circuit 1
• Hyperextensions-10-15 (focus on form you should not be arching your back at any point, squeeze your glutes as you lift yourself up)
• Bent Over Dumbbell Row-15 reps
• V-sit Hold-20 seconds-1 minute
Rest, Repeat
Circuit 2
• Wide Grip Lat Pulldown with a 3 second pause at the bottom-12 reps (Equipment to use: Machine, Seated Cable, Plate Load Machine, or Kneeling Cable)
• Dumbbell Goblet Squat-15 reps
• Ice Skaters-15 reps each side
Rest, Repeat
Circuit 3
• Standing Cable Pull Through-15 reps
• Squat Hold Cable Mid Row-15 reps (Hold in a squat position and perform a cable mid row)
• Dumbbell Curls-20 reps
Rest, Repeat
DAY 3: SHOULDERS AND LEGS
Circuit 1
• Lateral Lunge with weighted overhead hold-12 reps each side (hold weight over head the entire time)
• Bent Over Dumbbell Y’s-15 reps
• Plank Toe Touch-20 reps each foot
Rest, Repeat
Circuit 2
• Prowler Sled Push-1/2 the track add weight to increase difficulty
• Standing Shoulder Press-15 reps (Equipment to use: Dumbbells, Straight Bar, or Kettlebells)
• Push Prowler Sled back down track
• Squat Jacks-25 reps
Rest, Repeat
Superset
• Leg Extensions-20 reps
• Dumbbell Lateral Raise-15 reps
No Rest Repeat
• Leg Curls-15 reps
• Dumbbell Bent Over Reverse Flys-20 reps
No Rest Repeat
