Weekly Workouts

Another week of workouts.I hope your enjoying the split. Let me know if you’d like to see anything different or don’t understand something.


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

Here is this week’s workout routine:

Monday: Back

  • Seated Back Rows Superset w/ Lat Pulldowns: 3 x 15

  • One Arm DB Row Superset w/ Face Pulls (Triangle Attachment) 3x12

  • Seated Rows (Triangle Attachment/ dropset) 3x15/15/20

  • Lat Pulldowns (Triangle Attachment) Superset Reverse DB Fly 3x15

  • DB Laterals 1x100 (Nonstop)

Tuesday: HIIT Cardio & Abs

Wednesday: Biceps, Triceps, Legs

  • Lunges: 100ft

  • Leg Extensions: 3x15 Superset Barbell Bicep Curl 3x21

  • Leg Press: (25 ft together, 25 normal stance) Superset Tricep Pulldown: 3x50

  • Smith Machine Squat: 3x50 Superset Preacher Curl Machine 3x12

  • Calves on Leg Press (No Weight) 4x To Failure

  • Tricep Kickbacks w/ DB: 100 Total (in as little sets as possible)

  • Leg Curls: 3x21

  • Thursday: Legs

  • Lunges: 100ft

  • Smith Machine Squats Superset Leg Press6x 50/35/21/5/5/5 (increasing weight w/ each set)

  • Leg Extension: 6x50/35/21/5/5/5 (increasing weight w/ each set)

  • Leg Curls: 5x21/15/12/12/12 (increasing weight w/ each set)

Friday: Take your favorite Group Fitness class!

Saturday: Active Rest day (Walk your dogs, plat tennis, roller blade)

Sunday: Rest Day