Weekly Workouts

Here is this week’s workout routine:

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

Shorties: Perform Squats but do NOT come all the way up. Stay at the bottom portion of the squat until all reps are completed)

Monday: Back & Chest + 20 Min Cardio

  • Cable Chest Fly: 4x10 Superset Kneeling Cable Lat Pulldown: 4x 10 (ea. arm) Superset Push-Ups: 4x15-20

    • 2 minute stairmaster

Tuesday: Legs ( Little Bis & Tris)

  • Leg Extension: 4x30 Superset Barbell Squat: 4x10 Superset Leg Extension: 4x10 Superset Barbell Squat: 4x20 Superset Leg Extension: 4x25 Superset Barbell Squat: 4x30 Superset Bicep Curl: 4x30 Superset Rope Tricep Pulldown: 4x30

  • Leg Press: 3x50/35/21 Superset Lunges: 3x25/21/21/ (ea. leg)

  • Leg Curls: 3x21 Superset Jog: 3x 1 min.

Wednesday: 30 min Fasted Cardio

Thursday: Back + Shoulders

  • Laterals: 3x10 Superset Laterals: 3x15 Superset Laterals: 3x20 Superset Lat Pulldowns: 3x15 Superset Squats (shorties): 3x50

  • Chest Supported Dumbbell Rows: 3x12 Superset Seated Dumbbell Shoulder Press: 3x25

  • Reverse Lat Pulldown (behind head): 3x50/12/12 Superset Barbell Front Raise: 3x12 Superset Jog: 3x 1 min.

Friday: Biceps + Triceps

  • Cable Rope Bicep Curl: 5x21 Superset Tricep Pulldown (straight bar): 5x15 Superset Dips: 5x50

  • Incline Dummbbell Bicep Curl: 5x25 Superset Kneeling on bench Dumbbell Kickbacks: 3x25

  • Preacher Curl: 5x20 Superset Skull Crusher: 5x20

  • Abs: Leg Raises: 100

Saturday: Legs + 30 min Cardio

  • Glute Pushdown on Assisted Pull-up Machine: 4x10 Superset Banded Barbell Squat

  • Reverse Hack Squat: 4x15 Superset Heavy Kettle bell Swing: 4x20

  • Hip Thrusts: 4x10-12

  • 45 Degree Hip Extension: 3x20

Sunday: Rest Day

**Abs: any 3 days you choose)

  • Ab Whell Roll Out: 3x15

  • Oblique Crunches on Hyper Ext. : 3x15

  • Reverse Crunches on Bench: 3x15