Weekly Workouts
We are really targeting the shoulders & glutes this week.
DISCLAIMER: Always consult with a doctor before beginning any physical program
Here is this week’s workout routine:
Monday: Legs, Some Shoulders + Cardio
100 ft lunges
2 Rounds: Start off heavy and decrease with each set. (you do NOT need to do the weigts I suggest, it is just so you see what I mean)
Goblet Dumbbell Squats:20 (Ex: 40 lbs)
Dumbbell Shoulder Press:21(Ex: 10lbs)
Goblet Dumbbell Squats:20 (Ex: 30 lbs)
Dumbbell Laterals:30(Ex: 8lbs)
Goblet Dumbbell Squats:20 (Ex: 25 lbs)
Dumbbell Front Raises:40 (Ex:5lbs)
30 sec jog+ 30 sec sprint
Stationary Deficit Lunge: 3x21 (ea. leg) Superset Leg Press :3x25
Leg Curls: 4x10/10/10/21 (decrease weight for last set) Superset One Leg Leg Press: 4x25
Tuesday: HIIT Cardio & Abs
Wednesday: Rest
Thursday: Back, Shoulders + Abs
Dumbbell Laterals: 5x50/35/21 Superset Shoulder Press: 5x21
Vertical Lat Pulldown: 5x21 Superset Lat Pulldown Looking Away Behind Neck: 5x25
Seated Rows:: 5x21 Superset Barbell Row Underhand Grip: 5x25 Superset Weighted Crunches: 5x25
Chest Press Machine: 3x15
Roman Chair Leg Lifts: 3x21
Friday: Butt + 30’ LISS
Lunges: 100ft w/ Weights
Smith Machine Squats (Ass to Grass) 3x21 Superset Deadlifts:3x21
2 Rounds:
Lunges: 20 w/ weight
Lunges:: 30 w/ no weight
Lunges: 30 w/ no weight
Lunges: 20 w/ weight
Roman Chair Leg Lifts: 3x21
Saturday: Take a Cycle Class
Sunday: Rest Day