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