Weekly Workouts

After yesterday’s festivities, its actually great that today’s workout is a large muscle group; legs. You can burn off those extra calories you consumed, and put all that food and alcohol to good use by pushing it to our muscles and making some gains.

Enjoy!

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

Here is this week’s workout routine:

Shorties: Staying at the bottom of the movement and doing very little movements. Do not do FULL ROM.

Monday:Legs

  • Barbell Back Squats:: 3x15 Superset Leg Press: 3x25/15/10 Superset Leg Extension: 4x25/15/10S

  • Leg Press (all the way down until it hits the stop): 4x15 Superset Leg Curls: 4x12/15/21/25

  • HackSquats: 3x15 (no weight) shorties

Tuesday: LISS CARDIO (20-25 Minutes)

Wednesday: Back

  • Bent Over Rows: 3x15 (ea. arm) (heavy) Superset Bent Over Rows: 3x15 (light -med weight)Superset Dumbbell Laterals: 3x15

  • Lat Pulldowns : 3x5 (with triangle & heavy) Superset Lat Pulldown (Light w/ triangle): 3x10 Superset Plate Pullovers: 3x15

  • Reverse Lat Pulldowns: 3x15 Supersetset Seated Rows (w/ triangle): 3x15

  • Deadlifts: 3x10

    Thursday: Arms + Light legs

  • EZ Bar Bicep Curl: 3x15 Superset Tricep Pulldown (w/ triangle): 3x21 Superset Zottman Curls: 3x15 Superset Dumbbell Kickbacks: 3x21 Superset Seated Laterals: 3x15 Superset Seated Front Raises w/ Plate: 3x12

  • Leg Extensions: 3x21 Superset Machine preacher curl: 3x15 Superset Dumbbell Tricep Extension: 3x21

  • Leg Curl: 3x21 Superset Incline Hammer Curl: 3x15 Superset Dips: 3x21

Friday: Take your favorite Group Fitness class!

Saturday: Rest Day or Optional Cardio Day

Sunday: Rest Day

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