Extra Credit

A segmented training schedule to work around fitness classes, running, peloton or other activities. Focus areas are: Chest/Tricep, Back/Bicep and Legs/Core.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Tricep Kickback

Seated Shoulder Press (Dumbbell)

Decline Bench Press

Tricep Extension (Cable)

Chest Fly (Dumbbell)

Half Turkish KB

Iso Lateral Wide Pulldown

Bent Over Row (Barbell)

Bicep Curl (Dumbbell)

Arnold Press

Shrug (Barbell)

Hammer Curl

Plank with Shoulder Taps

High Bar Squat (Barbell)

Hip Thrust (Machine)

Single Leg Calf Raise

Hack Squat

Cable March

Kettlebell Swing

Abs Crunch (Bodyweight)

Incline Bench Press (Dumbbell)

Skull Crusher (Dumbbell)

Front Raise

Bench Dip

Push Up

Incline Chest Fly (Dumbbell)

V-Up

Straight Arm Pulldown

Barbell Row

Back Fly

Seated Bicep Curl

High Row

Bicep Curl (Machine)

Side Plank

Deadlift (Barbell)

Goblet Squat

Side Lunge

Single Leg Romanian Deadlift

Side Bend (Dumbbell)

Pull Through (Cable)

Frog Crunch

Alt Bench Press

Tricep Extension (Machine)

Single Arm Shoulder Press

Alt Chest Fly

Tricep Extension (Dumbbell)

Battle Ropes

Cable Low Row

X Row

Kettlebell Gorilla Row

Pallof Press

Alternating Dumbbell Curl

Plank Row

Waiter March

Split Squat (Smith Machine)

Walking Lunge (Dumbbell)

Bear To Kick

Glute Kickback (Cable)

Single-Leg Leg Curl

Trx Pistol Squat

Resisted Dead Bug

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