Weekly Workouts

My Weekly Workouts are based on my current fitness goal: Lose Fat while painting lean muscle mass.

Remember nutrition is equally as important as your workouts. If you need any help with macros please send me an email to monikapaezmanagement@gmail.com and I’ll be more than happy to help.

Enjoy!

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

Here is this week’s workout routine:

* Sets that have 10/10/10 means Dropset: lowering weight w/ every set. One set= 10/10/10….Repeat as many times as indicated.

Monday: Back

  • Lunges: 100ft

  • 50 Air Squats

  • Goblet Squat: 4x25 Superset Seated Leg Press 4x25 ( 1st set Legs Open, 2nd Legs Closed, 3rd Legs Open, 4th Legs Closed)

  • Hack Squat 3x15 Superset Leg Press: 3x30 ( Feet 1/2 off the bottom)

  • Leg Curls: 3x15 Superset 3x25 Butt Blaster Machine

  • Leg Extension 2x50 ( Light)

  • leg Extension: 3x7 (Heavy)

  • Dumbbell Deadlifts 3x15

Tuesday: Chest, Bicep & Triceps

  • Incline Dumbbell Chest Fly: 4x10 Superset Cable Bicep Curl w/ rope: 4x21 method Superset Lying Dumbbell Tricep Extension: 4x15

    • 30 mountain climbers after each triple set is completed. Total of 120 mountain climbers

  • Boss Ball Push-Ups: 4x10 Superset Underhand Tricep Extension: 4x12

    • 30 Mountain Climbers after each Triple Set is completed. Total of 120 mountain climbers.

  • TRX Chest Press: 4x8 Superset TRX Tricep Press: 4x8 Superset Zottman Curls: 4x10

    • 2 minutes stair master

  • 15 minute HIIT

Wednesday: Back

  • Lunges: 100 ft

  • One Arm Dumbbell Row: 3x12 Superset Lat Pulldowns: 3x12 Superset Lat Pulldown (Behind Neck) 3x15

  • Pulldowns w/ Triangle: 3x8 Superset Pulldowns w/ Triangle (Lying Way Back):3x21 Superset Smith Machine Row 3x12

  • Seated Row Machine: 3x10 Superset Back Pulldown Machine: 3x15

  • Thursday: Legs

  • Pause Barbell Hip Thrust ( First 5 reps: 5-second pause, last 15 reps no pause): 3x5/15

    • 2 minute walking lunges on treadmill

  • Dumbbell Deficit Split Squat: 3x12 Superset Banded Abductors: 3x15 Superset Banded Kickbacks: 3x15

    • 2 minute walking lunges on treadmill

  • Cable Pull-Through: 3x15 Superset Sumo Deficit Deadlift: 4x10 Superset Weighted jump Squats: 4x15

    • 10 burpees after each set. Total of 40 burpees.

  • Banded Cable Front Squat: 4x12 Superset DB Frog Pumps: 4x30

    • 2 minute walking lunges on treadmill

  • Banded Reverse Eagle: 4x25 Superset Assisted Chin-Up: 4x4

    40 minute steady state cardio

Friday: HIIT Cardio + Abs

Saturday: Rest Day

Sunday: Rest Day