12 Week Challenge~ Week 4 Workouts

Sunday, January 26, 2014

Just a friendly reminder...

I can't believe I'm already four weeks down in my first 12 week challenge. I was able to check off 4 of the 5 weekly goals I'd set for myself this week. I fell short on the whole skipping sweets thing. I'm weak, what can I say. But I didn't let that derail me for the long haul.  I had my Cadbury Egg and I regret nothing. But I did workout on my rest day to make up for it! Here are the workouts for week 4.

Day 1~
Chest and Back
Pushups w/ Row 15# dbs 3x12 (6 each arm) You start in pushup position w. hands on dumbbells
Superman Hold NW 3x 20 seconds

Chest Flyes 15# dbs 3x15
Wide Grip Reverse Flyes 10#dbs 3x15

Bent Over Rows 15# dbs 3x15
Bench Press Lying on back 25# dbs 3x12

Chest Pullover 15# db 3x12
Bent Over Reverse Flyes 10# dbs 3x15
Pushups to failure NW 3X

Day 2~
Biceps, Triceps and Abs (Lower)
Tricep Dips off chair NW 3x15
Concentration Curl Seated 15#db 3x10
Weighted tuck-ins seated on chair (DB goes between your feet, lean back and tuck knees to chest

Tricep Extension 15# db 3x12
Half Curls (start at 90 degrees, curl to top, return to 90 degrees) 15# 3x12
Weighted Reverse Crunch 10# db 3x15

Skull Crushers 15#db 3x12
Rotating Bicep Curls 10# dbs 3x12
Pike-ups NW 3x12

Tricep Kickbacks 10#dbs 
Hammer Curl 10 # dbs

Day 3~
Circuit/ Total Body Conditioning

Upright Row 15# dbs 3x12
Sumo Squat 25#db 3x15
Sit Ups NW 3x15

Wide Stance Pushups NW 3x12
Single Leg Deadlift 10#dbs 3x10 each leg
Superman Lifts NW 3x15

Reverse Flyes 10#dbs 3x12
Lean Backs for Quads 10#db 3x12
Plank hold NW 3x20 seconds

Day 4~
Overhead Squats 15# dbs 3x12
Single Leg Lunge 10# dbs 3x10 each leg

Sumo Deadlift 15# dbs 3x12
Kneeling Kickbacks 25# db 3x12 each leg

Single Leg Squat on chair NW 3x12
Walking Lunge 10# medicine ball overhead 3x12

Step Ups on chair NW 3x10 each leg
Wall Sit w/ 10 # medicine ball 3x 30 seconds
Calf Raise 15# dbs 3x12

Day 5~
Shoulders and Abs
Upright Row to Press 15# dbs 3x12
Side V-ups NW 3x10 each side

Lateral Raise 10# dbs 3x12
Weighted Crunch 15# db 3x15

Front Raise 10# dbs 3x12
Plank with Leg lifts 3x10 each leg

Downward Dog Pushups NW 3x10
Stability Ball rollouts NW 3x12

Day 6~
Circuit/ TBC
Chest Press 25# db 3x12
Alternating Front Lunges 10# dbs 3x10 each leg
Hammer Curl 10# dbs 3x12

Bent Over Row 15# dbs 3x12
Front Squat 15# dbs 3x12
Tricep Kickbacks 10#dbs 3x12

Lying Side Arm Raise 10# db 3x10 each arm
Single Leg Lying Bridge Up 10# db 3x12
Straight Leg Crunches NW 3x12

Day 7~

Run 1 Mile
Pure Barre


  1. Replies
    1. Thank you! I'm going to start linking the exercises to videos form now on for people who are visual learners like me and want to follow along :)