Weekly Workouts

Here is this week’s workout routine:

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

Monday: Legs {Quads, Hamstrings, Glutes, Calves} + HIIT

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

  • Bulgarian Split Lunges: 3x10

  • Sumo Squats {standing on two benches, and letting weight drop between the benches}: 3x20

  • Abductor Machine: 5x20

  • Cable Kickbacks: 5x15

  • Hip Thrusts on Leg Curl Machine: 3x15

  • Shorties on Smith Machine: 3x20

  • Single Leg Push Downs on Pull-Up Machine: 13x15

  • Vertical Leg Press: 3x15

Tuesday: Shoulders + HIIT

*3 rounds*

  • Smith Machine Seated Shoulder Press: 3x12

  • Smith Machine Upright Rows: 3x12

  • Car Drivers: 3x15

  • Front Plate Raise: 3x15

  • Alternating lateral raises: 3x20

  • Face Pulls: 3x15

  • Rear Delt Raise, while lying face down on an angled bench: 3x10

*Add your favorite routine for abs!

Wednesday: Rest

Thursday: Biceps & Back + Low Intensity Cardio {Fat-Burning}

*3 Rounds*

  • Wide Arm Row: 3x8

  • Alternating bicep curls: 3x12

  • Lat Pull Down (to top of head): 3x15

  • Pull-Ups {assisted or unassisted}: 3x to failure {try to lower weight if assisted on each set}

  • Cable Hammer Curls: 3x15

  • Weighted Hyperextensions: 3x20

  • Preacher Curl Machinee: 3x15

Friday: Legs {Mostly Glutes} & Abs + HIIT

  • Narrow Squats on Smith Machine: 10x10

  • Pulse Lunges on Smith Machine:  5x10

  • Dumbbell Deadlift w/ band : 5x20 Superset Leg Curl Slides: 3x15

  • Kneeling Barbell Thrusts (tuck booty in & make it heavy!): 3x12

  • Single Leg Press: 3x15

  • Calf Raises on Leg Press Machine: 4x20

  • Curtsy Lunge: 3x10 (ea side)

  • Leg Extensions: 3x20

Saturday: Chest & Triceps + HIIT

*5 Rounds!*

  • Dumbbell Incline Chest Press: 5x10

  • Tricep Dips: 5x10

  • Alternating Dumbbell Fly: 3x8

  • Straightbar Tricep Pushdowns (underhand grip): 3x21

  • Flat Bench Skullcrushers: 5x10

  • Push-ups: 5x to failure

Sunday: Rest Day