Peak Week Workouts

Sorry about not posting these day-to-day… It’s been a busy week!

If you’re looking for a full-body workout, this may be something you could incorporate into your workout schedule. Keep in mind, there are no leg specific exercises during peak week, so include a leg day on either Thursday or Friday.

Everyday I did 30 minutes bike intervals pre-workout, and another 20-30 minutes later in the day – either stepmill, elliptical or treadmill.


MONDAY: Shoulders/Abs

Smith machine overhead press/Superset with seated 25lb plate front raises: 5 sets x 8-10 reps

Bent-over rear delt flyes/Superset with cable rope high pulls: 12, 10, 10, 8 reps

Standing side lat raises: 10, 8, 8, 6, reps – increasing weight on each set, drop set last set to failure

Hammer grip overhead press/Superset with plate drag (plank position, toes on plate): 4 sets x 12-15 reps

Cable crunches: 4 sets x 25 reps

Crunches (with feet up): 4 sets x 25 reps

Bicycles: 4 sets of 25 each side.


TUESDAY: Back/Triceps

Wide grip lat pulldowns: 4 sets x 8-10 reps/Superset with wide-grip seated rows: 4 sets x 15 reps

Straight arm cable pushdowns/Superset with close-grip lat pulldowns: 4 sets x 12-15 reps

Hammer grip lat pulldowns/Superset with lower back extensions: 4 sets x 12-15 reps

Single arm DB rows (Heavy): 10, 8, 8 reps

Close-grip bench press: 4 sets x 10-15 reps

Dips: 4 sets x 12-15 reps

Single arm cable pushdowns (reverse grip): 3 sets x 8-10 reps with no rest in between



Push ups: 50 reps consecutively

Incline smith machine press: 4 sets x 12, 10, 8, 8 reps

Incline DB press/Superset with incline pec flyes: 3 sets x 12-15 reps

Cable crossovers from bottom/Superset with DB pullovers: 4 sets x 15 reps

Alternating DB curls (heavy): 4 sets of 12, 10, 8, 15 reps

Close-grip cable curls: 3 sets x 15 reps

Incline hammer grip curls: 3 sets x 10-12 reps

Crunches/lying leg raises/crunches feet up/v-ups: giant set x 3 sets of 20 reps each – KILLER!!!!


Thursday is my rest day from weights, however I still did 45 minutes cardio – and some abs for good measure!

Friday is registration

Saturday is SHOWTIME!


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