Here is this week’s workout routine:

  • DISCLAIMER: Always consult with a doctor before beginning any physical program

    • Dropset: Lower weight with each set.

    • Shorties: Perform the bottom portion of the exercise without going all the way up

Monday:Legs (20’ Bike)

  • Bike for 5’

  • Squats: 4x25 Super Set Heel Elev. DB Squat (Shorties only) 4x25 Hack Squat (No Weight) 4x15 Super Set 4x15 Leg Press Super Set Leg Extension 4x25 Super Set Leg Curls: 4x15 Super Set Barbell Deadlift: 4x15

  • 100 ft. Lunges

Tuesday: Back, Shoulders + 20’ Cardio (Sprint 10’ + Incline Walk 10’)

  • 100 ft. Lunges

  • Bent Over Barbell Back Rows: 4x15/12/10/8 Super Set Hammer Strength Pulldown Machine : 4x15/12/10/8 Super Set Straight Arm Pulldown: 4x15 Super Set DB Laterals: 4x21 Super Set Rear Fly Machine: 4x15

  • Lat Pulldowns 3x21 Super Set Barbell Shoulder Press: 3x21 Super Set Seated Cable Rows: 3x15

Wednesday: Rest

Thursday: Upper Body, Glute

  • 5’ Jog

  • DB Preacher Curls: 4x20/15/10/25 Super Set DB Shoulder Press: 4x20/15/10/10

    Super Set Tricep Pulldowns (straight Bar): 4x20/15/10/10 Super Set Barbell Hip Thrusts: 4x50/35/21/15

  • Barbell Bicep Curls: 3x10 (heavy) Super Set Barbell Bicep Curls: 3x21 (lower the weight) Super Set Leg Curls: 3x50/35/21 Kickbacks

  • Hammer Curls: 3x15 Super Set DB Deadlifts: 3x10 Super Set Cable Kick Back: 3x21 (ea. leg)

Friday: 30’ Fasted Cardio


  • 3 Rounds

    100 Jump Ropes

    50 Wall Balls

Sunday: Rest Day