Workout Plan:
1. Barbell Squat
Target Muscles: Quads, glutes, hamstrings
Sets/Reps: 4 sets of 8-10
Rest: 90 seconds
Tips: Keep your chest up, back straight, and drive through your heels. Don’t let your knees extend past your toes.
2. Barbell Bench Press
Target Muscles: Chest, shoulders, triceps
Sets/Reps: 4 sets of 8-10
Rest: 90 seconds
Tips: Keep your feet flat on the floor and maintain a slight arch in your back. Lower the bar to your chest, then press back up.
3. SA Lat Pulldown
Target Muscles: Lats, upper back, biceps
Sets/Reps: 3 sets of 10-12
Rest: 60-90 seconds
Tips: Kneel on the ground with one foot up, pull the handle towards your ribcage and pause. Slowly bring the handle back to the starting portion, you should feel a stretch in your lat.
4. Reverse Deficit Lunges
Target Muscles: Quads, glutes, hamstrings
Sets/Reps: 3 sets of 12-15 per leg
Rest: 60 seconds
Tips:
- Stand on a raised surface (such as a weight plate, step, or sturdy platform) to create a deficit with your feet.
- Hold a dumbbell in each hand, letting them hang naturally at your sides.
- Step one foot back into a lunge, lowering your back knee toward the ground, ensuring it almost touches the floor.
- Focus on keeping your torso upright and your front knee aligned with your ankle.
- Push through the heel of your front foot to return to the starting position, then repeat on the other leg.
5. Decline crunches
Target Muscles: Core (abs, obliques)
Sets/Reps: 3 sets of 10-12
Rest: 30-45 seconds
Tips: Keep core engaged and avoid curving the spine. Maintain a flat back on the bench, use the core to lift off. You can add a dumbbell or plate to progress this exercise!
Conclusion:
You’ve completed the 3-week program, and we hope you’re feeling stronger, more energized, and more confident. Keep up the hard work through the holidays, and make these workouts part of your routine moving into the new year! Whether at home or at the gym, consistency is the key to achieving your fitness goals.
Remember to stay hydrated, fuel your body with healthy food, get plenty of rest, and keep moving forward!
Let’s keep crushing it together!
