My Ibiza Motivational Monday Challenge – Week 2

1 week ago by Matty Adams

Your only limit is you.

So… you’re one week into your beach body transformation. You’ve seen minimal results and you’re questioning whether this is the right path for you. We’ve got some advice for you – please read the opening line again!

You will never see any change in your physical appearance if you don’t challenge yourself and continue to persevere. After all, nobody said this was going to be a walk in the park and if it was, it wouldn’t be worth doing.

Just remember the key principles – maintain your motivation, stay focused, keep your diet clean, remain consistent and always push for improvement.

This week’s edition of our My Ibiza Motivational Monday Challenge repeats last week’s exercises but switches the super-set order around.

#MyIbizaChallenge


MONDAY: Back/Chest

Superset 1: Wide Grip Cable Pull Downs (10 reps) and Barbell Flat Chest Press (10 reps) – 3 sets, 30 seconds rest

Superset 2: Seated Cable Row (10 reps) and Dumbbell Incline Press (10 reps) – 3 sets, 30 seconds rest

Superset 3: Bent-over Row (10 reps) and Dips until finish – 3 sets, 30 seconds rest

Superset 4: Close Grip Pulldown (10 reps) and Cable Crossover Flys (10 reps) – 3 sets, 30 seconds rest

Superset 5: Swiss Ball Roll-Ins (10 reps) and Hanging Knee Raise (10 reps) – 3 sets, 30 seconds rest


WEDNESDAY: Triceps/Biceps

Superset 1: Bodyweight Dips (10 reps) and Standing Dumbbell Curl (10 reps) – 3 sets, 30 seconds rest

Superset 2: Cable V-Bar Press Down (10 reps) and Cable Straight Bar Curls (10 reps) – 3 sets, 30 seconds rest

Superset 3: Bent-over Dumbbell Kickback (10 reps) and Seated Dumbbell Hammer Curl (10 reps) – 3 sets, 30 seconds rest

Superset 4: Dumbbell One-Arm Triceps Extensions (10 reps) and Seated Concentration Curls (10 reps) – 3 sets, 30 seconds rest

Superset 5: Back Extensions (10 reps) and Plank (30 seconds) and Cobra Pose (30 seconds) – 3 sets, 30 seconds rest


THURSDAY: Legs

Superset 1: Lying Hamstring Curl (10 reps) and Dumbbell Squat (10 reps) – 3 sets, 30 seconds rest

Superset 2: Stiff-Leg Deadlift (10 reps) and Dumbbell Forward Lunge (10 reps) – 3 sets, 30 seconds rest

Superset 3: Swiss Ball Hamstring Roll-In (10 reps) and Bulgarian Split Squat (10 reps) – 3 sets, 30 seconds rest

Superset 4: Cable Chops (10 reps) and Hanging Leg Raise with Twist (10 reps) – 3 sets, 30 seconds rest

Superset 5: Standing Calf Raises (10 reps) and Leg Press (10 reps) – 3 sets, 30 seconds rest


SATURDAY: Shoulders/Traps

Superset 1: Standing Dumbbell Shrug (10 reps) and Seated Dumbbell Lateral Raise (10 reps) – 3 sets, 30 seconds rest

Superset 2: Bent-over Rear Delt Row (10 reps) and Standing Cable Front Raise (10 reps) – 3 sets, 30 seconds rest

Superset 3: Cable Rear-Delt Fly (10 reps) and Upright Cable Row (10 reps) – 3 sets, 30 seconds rest

Superset 4: Plate Pinch Press until finish and Standing Dumbbell Shoulder Press (10 reps) – 3 sets, 30 seconds rest

Superset 5: Cable Rope Crunch (10 reps) and Swiss Ball Crunch (10 reps) – 3 sets, 30 seconds rest