top of page

JANUARY WORKOUTS


The start of a new year is the perfect time to set fresh goals, establish healthy habits, and take control of your fitness journey. This (7 Day) 30-day workout plan is designed to help you build strength, improve endurance, and feel your best—all while using versatile dumbbells and top-tier Arsenal Strength equipment. Whether you're stepping into the gym for the first time or returning with renewed determination, this plan provides a balanced, progressive approach to jumpstart your routine.

IT STARTS WITH YOU

With carefully curated exercises and a focus on full-body conditioning, you’ll develop strength, enhance mobility, and build confidence. Start today, and let this be the foundation for a year of growth, health, and achievement. Let’s make this year your strongest yet!


Ready to dive in? Let’s get to work!




Weekly Schedule


  • Day 1: Upper Body (Push)

  • Day 2: Lower Body (Quad Focus)

  • Day 3: Rest or Active Recovery

  • Day 4: Upper Body (Pull)

  • Day 5: Lower Body (Glute/Hamstring Focus)

  • Day 6: Conditioning + Core

  • Day 7: Rest or Active Recovery


Day 1: Upper Body (Push)


Warm-Up: 5-10 minutes of dynamic stretches or light cardio.


Workout:


  1. Dumbbell Bench Press: 4 sets x 8-12 reps.

  2. Cable Incline Fly (4-Station Cable): 4 sets x 10-12 reps.

  3. Dumbbell Shoulder Press: 3 sets x 10-12 reps.

  4. Cable Tricep Pushdowns (4-Station Cable): 3 sets x 12-15 reps.

  5. Cable Lateral Raises (4-Station Cable): 3 sets x 12-15 reps.

  6. Core: Plank to Cable Pull-through: 3 sets x 12-15 reps.


Day 2: Lower Body (Quad Focus)


Warm-Up: 5-10 minutes light cardio and dynamic stretches.


Workout:


  1. Dumbbell Goblet Squat: 4 sets x 10-12 reps.

  2. Arsenal Strength Leg Press (Feet Narrow): 4 sets x 12-15 reps.

  3. Dumbbell Bulgarian Split Squats: 3 sets x 8-10 reps per leg.

  4. Arsenal Stregnth Hip Adduction: 3 sets x 10-15

  5. Arsenal Strength Leg Extension Machine: 3 sets x 15-20 reps.

  6. Core: Hanging Cable Knees-to-Chest: 3 sets x 12-15 reps.


Day 4: Upper Body (Pull)


Warm-Up: 5-10 minutes dynamic stretches.


Workout:


  1. Dumbbell Bent-Over Rows: 4 sets x 8-12 reps.

  2. Cable Lat Pulldown (4-Station Cable): 4 sets x 10-12 reps.

  3. Arsenal Strength Pec Dec (Reverse): 3 sets x 12-15 reps.

  4. Dumbbell Shrugs: 3 sets x 15-20 reps.

  5. Cable Rope Bicep Curls (4-Station Cable): 3 sets x 10-12 reps.

  6. Core: Russian Twists 3 sets x 20 twists.


Day 5: Lower Body (Glute/Hamstring Focus)


Warm-Up: 5-10 minutes light cardio and dynamic stretches.


Workout:


  1. Dumbbell Romanian Deadlifts: 4 sets x 8-12 reps.

  2. Arsenal Strength Glute Bridge Machine: 4 sets x 12-15 reps per leg.

  3. Cable Pull-Throughs (4-Station Cable): 3 sets x 10-12 reps.

  4. Arsenal Strength Lying Hamstring Curl Machine: 3 sets x 12-15 reps.

  5. Dumbbell Step-Ups: 3 sets x 8-10 reps per leg.

  6. Core: Side Plank with Cable Rotations: 3 sets x 30-45 seconds per side.


Day 6: Conditioning + Core

  1. Circuit (Repeat 3x):

    • Cable Squat to Press (4-Station Cable): 10-12 reps.

    • Burpees: 10 reps.

    • Cable Rope Rows (4-Station Cable): 10-12 reps.

    • Dumbbell Step ups (with light dumbbells): 10 reps.

  2. Core Superset (Repeat 3x):

    • Cable Ab Crunch (4-Station Cable): 15 reps per side.

    • Dumbbell Toe Touches: 20 reps.

  3. Cooldown: Stretch for 5-10 minutes.


Modifications:

  • Progression: Gradually increase weights or reps weekly.

  • Rest: 60-90 seconds between sets for strength, 30-60 seconds for accessory/core exercises.

  • Active Recovery: Yoga, walking, or light swimming on rest days.

Comments

bottom of page