Weekly Workouts
This week we are changing things up a bit. Instead of the splits that we are normally use to, we’ve got two days of full body workouts. Its good to change up routines to always keep your body guessing and not get used to something and STOP responding.
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:Full Body
Leg Extension: 4x21 Superset Lat Pulldowns: 4x21 Superset Chest Press Machine: 4x21 Superset Dumbbell Laterals: 4x21 Superset Tricep Pulldowns: 4x21 Superset Barbell Bicep Curl: 4x21
50 Air Squats
Barbell Squats: 4x21 Superset One Arm Row: 4x15 (ea. side) Superset Alternating Dumbbell Hammer curls: 4x10 (ea. side) superset Dumbbell Kickbacks: 4x21
Tuesday: LISS CARDIO (20-25 Minutes)
Wednesday: Full Body
Air Squats: 3x21 Superset Banded Goblet Squat: 3x21 Superset Stationary Weighted Lunges: 3x21 (ea. leg) Superset Sumo Squat ( Body Weight): 3x21
Dumbbell Laterals: 3x21 Superset Machine Shoulder Press: 3x21 Superset Plate Front Raise: 3x21 Superset Seated Plate Bicep Curls: 3x21 Superset Plate Skull Crusher: 3x21
Leg Extension: 3x30 Superset Leg Curls: 3x21 superset Butt Machine: 3x21
Dumbbell Chest Press: 3x15 Superset Barbell bicep Curl: 3x21 superset Tricep Pulldowns: 3x21 Superset Dips: 3x21 Superset Dumbbell Kickbacks: 3x21
Thursday: Back
Rope Pulldown: 3x15
Lat Pulldowns w/ Neutral Grip: 4x5/5/10/10 Superset Rear Delt Fly Machine: 3x12
One Arm Dumbbell Row: 3x 10( ea. arm) Superset Rear Delt Fly Machine: 3x15
Seated Rows w/ triangle: 3xx15 Superset Back Pulldown Double Machine: 3x15 Superset Romanian Chair Leg Lifts: 3x21
Friday: Take your favorite Group Fitness class!
Saturday: Rest Day
Sunday: Rest Day