UC Irvine Weightroom - Summer Workouts - All Newcomers

Week One

Day One
DUMBBELL(DB) WALKING LUNGES4X20 /10 EA. LEG
BACK EXTENSIONS3X10
PUSH UPS4X 15-25
SQUAT OR LEG PRESS4X8
LEG CURLS3X10
DB INCLINE4X10
SHOULDER FRONT RAISES3X10
PULL UPS5X5 WO 5X8-10 MEN
CALF RAISES3X12
ALTERNATE BICEP CURL INTO SHOULDER OVERHEAD PRESS3X8 EA. ARM
CABLE TRICEP PRESSDOWN3X10
SHOULDER A B C'S2X20 EA.
Day Two
WALL SQUAT4X 2 MIN
HANGING LEG RAISES4X10-15
DB ROW4X10 EA.
DB STEP UPS4X8 EA. LEG
LYING ON STOMACH REVERSE FLY RAISES3X10
DB BENCH4X10
DB SQUAT + PUSHPRESS4X10
BENCH DIPS4X15-20
CLAP PUSH UPS3X5-8
FOREARM WRIST CURLS3X15
ABS6X25
Day Three
BODY WEIGHT WALKING LUNGES4X40 / 20 EA.
BACK EXTENSIONS3X10
PUSH UPS4X 15-25
SQUAT OR LEG PRESS4X15
LEG CURLS3X10
BAR INCLINE4X10
SHOULDER SIDE RAISES3X10
PULL UPS5X5 WO 5X8-10 MEN
CALF RAISES3X12
ALTERNATE BICEP CURL INTO SHOULDER OVERHEAD PRESS3X8 EA. ARM
CABLE TRICEP PRESSDOWN3X10
SHOULDER A B C'S2X20 EA.

Week Two

Day One
DUMBBELL(DB) WALKING LUNGES4X20 /10 EA. LEG
BACK EXTENSIONS3X10
PUSH UPS4X 15-25
SQUAT OR LEG PRESSSQUATS 10X 8X 2X8
LEG PRESS 5X10
LEG CURLS3X10
DB INCLINE10X 3X8
SHOULDER FRONT RAISES3X10
PULL UPS5X5 WO 5X8-10 MEN
CALF RAISES3X12
ALTERNATE BICEP CURL INTO SHOULDER OVERHEAD PRESS3X8 EA. ARM
CABLE TRICEP PRESSDOWN3X10
SHOULDER A B C'S2X20 EA.
Day Two
WALL SQUAT4X 2 MIN
HANGING LEG RAISES4X10-15
DB ROW4X8 EA.
DB STEP UPS4X8 EA. LEG
LYING ON STOMACH REVERSE FLY RAISES3X10
DB BENCH2X10 - 2X8
DB SQUAT + PUSHPRESS4X10
BENCH DIPS3X10-12
CLAP PUSH UPS3X5-8
FOREARM WRIST CURLS3X15
ABS6X25
Day Three
BODY WEIGHT WALKING LUNGES4X40 / 20 EA.
BACK EXTENSIONS3X10
PUSH UPS4X 15-25
SQUAT OR LEG PRESSSQT 8X 3X6
LP 5X8
LEG CURLS3X10
BAR INCLINE10X 8X 2X6
SHOULDER SIDE RAISES3X10
PULL UPS5X5 WO 5X8-10 MEN
CALF RAISES3X12
ALTERNATE BICEP CURL INTO SHOULDER OVERHEAD PRESS3X8 EA. ARM
CABLE TRICEP PRESSDOWN3X10
SHOULDER A B C'S2X20 EA.

Week Three

Day One
DUMBBELL(DB) WALKING LUNGES4X20 /10 EA. LEG
BACK EXTENSIONS3X10
PUSH UPS4X 25
SQUAT OR LEG PRESS10X 10X 8X 8X 8X
LEG CURLS3X10
DB INCLINE10X 10X 8X 8X 8X
SHOULDER FRONT RAISES3X10
PULL UPS5X5 WO 5X10 MEN
CALF RAISES3X15
ALTERNATE BICEP CURL INTO SHOULDER OVERHEAD PRESS3X8 EA. ARM
CABLE TRICEP PRESSDOWN3X10
SHOULDER A B C'S2X20 EA.
Day Two
WALL SQUAT4X 2 MIN
HANGING LEG RAISES4X10-15
DB ROW4X10 EA.
DB STEP UPS + PUSHPRESS4X8 EA. LEG
LYING ON STOMACH REVERSE FLY RAISES3X10
DB BENCH10X 8X 8X 8X 8X
DB SQUAT 10X 10X 8X 8X 8X
BENCH DIPS4X15-20
CLAP PUSH UPS3X5-8
FOREARM WRIST CURLS3X15
ABS6X25
Day Three
BODY WEIGHT WALKING LUNGES4X40 / 20 EA.
BACK EXTENSIONS3X10
PUSH UPS4X 25
SQUAT OR LEG PRESS4X15
LEG CURLS3X10
BAR INCLINE10X 8X 8X 8X
SHOULDER SIDE RAISES3X10
PULL UPS5X5 WO 5X10 MEN
CALF RAISES3X12
ALTERNATE BICEP CURL INTO SHOULDER OVERHEAD PRESS3X8 EA. ARM
CABLE TRICEP PRESSDOWN3X10
SHOULDER A B C'S2X20 EA.

Week Four

Day One
DUMBBELL(DB) WALKING LUNGES4X20 /10 EA. LEG
BACK EXTENSIONS3X10
PUSH UPS4X 25
SQUAT OR LEG PRESS10X 10X 8X 8X 6X
LEG CURLS3X10
DB INCLINE10X 10X 8X 8X 6X
SHOULDER FRONT RAISES3X10
PULL UPS5X5 WO 5X10 MEN
CALF RAISES3X15
ALTERNATE BICEP CURL INTO SHOULDER OVERHEAD PRESS3X8 EA. ARM
CABLE TRICEP PRESSDOWN3X10
SHOULDER A B C'S2X20 EA.
Day Two
WALL SQUAT4X 2:30 MIN
HANGING LEG RAISES4X15
DB ROW2X10 EA. 2X8EA.
DB STEP UPS + PUSHPRESS4X8 EA. LEG
LYING ON STOMACH REVERSE FLY RAISES3X10
DB BENCH10X 8X 8X 6X 6X
DB SQUAT 10X 10X 8X 8X 6X
BENCH DIPS4X20
CLAP PUSH UPS3X8
FOREARM WRIST CURLS3X15
ABS6X25
Day Three
BODY WEIGHT WALKING LUNGES4X40 / 20 EA.
BACK EXTENSIONS3X10
PUSH UPS4X 25
SQUAT OR LEG PRESS2X15 2X12
LEG CURLS3X10
BAR INCLINE10X 8X 8X 8X
SHOULDER SIDE RAISES3X10
PULL UPS5X5 WO 5X10 MEN
CALF RAISES3X12
ALTERNATE BICEP CURL INTO SHOULDER OVERHEAD PRESS3X8 EA. ARM
CABLE TRICEP PRESSDOWN3X10
SHOULDER A B C'S2X20 EA.
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