Workout session of the month (WSOM)

Workout session of the month (WSOM): April

Warning: Before beginning any fitness regimen, seek advice from your health care provider. If you feel any pain during your workout, stop immediately and seek medical attention. Pay attention to proper form (quality before quantity). Listen to your body, start out slow then advance.

A. Perform Cardio 2-3 x a week (non-consecutive days) for 45" to 1 hour. Choose from a variety of cardio activities (treadmill, ellipitical, rowing, cycling).  Get heart rate up to 55-85% of maximal heart rate (MHR).


B. Always warm up with light cardio for about 5 minutes then stretch for about 3 minutes.

Workout #1 (Day One) Exercises

3 sets

Barbell Chest Press: 8-10 Reps

Pull Ups (Pull-up station with assist or a traditional pull-up bar): Perform as many pull-ups as you can for 3 sets.


Standing Military (Barbell or Dumbbell) Shoulder Press: 8-10 Reps 

Barbell Squat: 8-10 Reps 


Seated Calf Raise: 15 Reps 


(Optional) Dumbbell Bicep Curls: 8-10 Reps

(Optional) Tricep Bench Dips: Perform as many dips as you can for 3 sets

(Optional) Back Extensions: One Set of 15

Swiss/Stability Ball Ab Crunches: 20-25

Rest and Recover for at least 48 hours. 

Workout #2 (Day Two) Exercises

3 sets

Dips: Perform as many reps as possible for 3 sets

Cable Rows: 8-10 Reps 


Seated Dumbbell Shoulder Presses: 8-10 Reps 


Barbell or Dumbbell Deadlifts: 8-10 Reps 


Smith Machine Standing Calf Raises: 15 Reps

(Optional) Dumbbell Hammer Curls: 8-10 Reps

(Optional) Overhead Seated Dumbbell Tricep Press:  8-10 Reps 


(Optional) Back Extensions: One Set of 15

Hanging Leg Raises/Roman Chair (Abs): Perform as many as you can for 3 set

Rest and Recover for at least 48 hours.

Workout #3 (Day Three) Exercises

3 sets

Dumbbell Chest Press: 8-10 Reps

Bent over Dumbbell Rows: 8-10 Reps 


Upright Rows (Dumbbell or Barbell): 8-10 Reps

Lying Leg Press: 8-10 Reps

Seated Calf Press (on Leg Press machine):15 Reps

(Optional) Reverse Bicep Curls (Palms down): 8-10 Reps

(Optional) Lying Tricep Dumbbell Extensions (”Skullcrushers”): 8-10 Reps

(Optional) Back Extensions: One set of 15

 V-Crunches/Jack-Knife Sit Up (Abs): Perform as many as you can for 3 sets

Don’t forget to cool down and stretch afterwards.

Please see my Disclaimer.