How I Added 20 Pounds to My Bench Press and Squat in Just Over a Week | Holiday Workout

Get fit and stay motivated with my holiday workout plan! In this video, I share my progress over the past few weeks and how I've been able to add 20 pounds to my bench press and squat. I'm all about efficiency in the gym, so I've been incorporating some smart strategies to make the most of my workouts, including starting with a heavier weight to warm up. I've also been incorporating cardio to keep things interesting and maintain my overall fitness. My goal is to come out of the holiday season stronger than ever and avoid the dreaded "Dad bod." Follow along with me as I share my four-week workout plan and get ready to crush your own fitness goals in the new year.

Full Workout For Week 2:

Day 1: Upper body workout

- [x] Bench press: 3 sets of 8-12 reps (135,155,175lbs) drop to 135
- [x] Rows: 3 sets of 8-12 reps (135, 185, 185 noticing left forearm strain inside, dropped to 135
- [x] Lateral raises: 3 sets of 8-12 reps (30, 35, 35 lbs )
- [x] Tricep dips: 3 sets of 8-12 reps (60, 40, 20lbs ) next time start with 20 and go to bw
Done 34 min

Alternative exercises:

Push-ups (3 sets of 8-12 reps)
Lat pull-downs (3 sets of 8-12 reps)
Front raises (3 sets of 8-12 reps)
Skull crushers (3 sets of 8-12 reps)

Day 2: Lower body workout

- [x] Squats: 3 sets of 8-12 reps (135, 225, 245lbs)
- [x] Lunges: 3 sets of 8-12 reps (per leg) (60,60,50 lbs)
- [x] Leg curls: 3 sets of 8-12 reps (145, 135,)*make sure machine is set on proper level of rotation
- [x] Glute bridges: 3 sets of 8-12 reps (205)

✅ 38 mins 💩 😯

Alternative exercises:

Deadlifts (3 sets of 8-12 reps)
Step-ups (3 sets of 8-12 reps)
Leg extensions (3 sets of 8-12 reps)
Calf raises (3 sets of 8-12 reps)

Day 3: Rest Day

Day 4: Upper body workout

Bench press: 3 sets of 8-12 reps
Rows: 3 sets of 8-12 reps
Lateral raises: 3 sets of 8-12 reps
Bicep curls: 3 sets of 8-12 reps

Alternative exercises:

Push-ups (3 sets of 8-12 reps)
Lat pull-downs (3 sets of 8-12 reps)
Front raises (3 sets of 8-12 reps)
Hammer curls (3 sets of 8-12 reps)

Day 5: Lower body workout

Squats: 3 sets of 8-12 reps
Lunges: 3 sets of 8-12 reps (per leg)
Leg press: 3 sets of 8-12 reps
Calf raises: 3 sets of 8-12 reps

Alternative exercises:

Deadlifts (3 sets of 8-12 reps)
Step-ups (3 sets of 8-12 reps)
Leg extensions (3 sets of 8-12 reps)
Glute bridges (3 sets of 8-12 reps)