Weekly Workouts

Here is this week’s workout routine:

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

Monday: Back, Shoulders, Biceps + 30’ Fasted Cardio

  • Smith machine underhand row: 4x6

  • Seated Row: 4x8

  • Smith Machine Military Press: 4x10 Superset Seated Face Pulls: 4x8

  • Dumbbell “l” Lateral Raise: 4x10

  • Rope Hammer Curls: 4x10 Superset Preacher Curl wit Plate: 4x8

  • Drag Curls: 4x12

Tuesday: Legs, Glutes + Abs

  • Leg Extension(in/out/in/out): 4x12

  • Leg Curl:: 4x12

  • Abductor Machine: 4x15

  • Hack Squat: 4x10

  • Romaian Deadlifts: 4x6

  • Hip Thruster: 4x8

*Oblique Crunches on Hyperextension Bench3x15

Weighted Rope Crunches: 3x10

Hanging Leg Raise: 3x15

Wednesday: Rest

Thursday: Chest, Back, Triceps + 30’ Fasted Cardio

  • Smith Machine Incline Bench Press: 4x6 Superset Smith Machine Flat Bench Press: 4x10

  • Incline Dumbbell Fly: 4x11

  • Smith Machine Upright Row: 4x10

  • Pulldown: 4x10 Superset Inverted Row: 4x6

  • Close Grip Bench Press w/ Plate: 4x10 Superset Rope Push-downs: 4x10

For a Home Version of this workout click here

Friday: Legs {Mostly Glutes} & Abs + HIIT

  • Leg Extensions: 4x10

  • Seated Leg Curl: 4x10

  • Leg Press: 4x10 Superset Adductor: 4x20

  • Smith Squat: 4x8

  • Hip Thrusters: 4x10

  • Calf Raises on Leg Press Machine: 4x20

    *Oblique Crunches on Hyper extension Bench3x15

    Weighted Rope Crunches: 3x10

    Hanging Leg Raise: 3x15

Saturday: 30’ Fasted Cardio

Sunday: Rest Day

monika 3.jpg