Weekly Workouts

Here is this week’s workout routine: Since Monday is a holiday you can take it off and just push everything back a day.

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

    • Dropset: Lower weight with each set.

Monday: Legs + 30’ Fasted Cardio

  • 5 Min Jog

  • Sumo Squat: 3x21 Super Set Smith Machine Squat: 3x21 Super Set Leg Press: 3x15

  • Romanian Deadlift: 3x7 Super Set: 3x15

  • Leg Extension: 4x10/21/50/50 Super Set Leg Curls: 4x15

Tuesday: Cardio + Abs

  • 30 Min Cardio of Choice

*Oblique Crunches on Hyperextension Bench3x15

*Weighted Rope Crunches: 3x10

*Hanging Leg Raise: 3x15

Wednesday: Shoulders + Biceps

  • 100 ft walking lunges

  • Barbell Shoulder Press: 3x10 Super Set Dumbbell Laterals: 3x10 Super Set Barbell Shoulder Press (lower weight): 3x12 Super Set Dumbbell Laterals (lower weight): 3x20 Super Set Barbell Shoulder Press (lower weight): 3x15 Super Set Dumbbell Laterals (lower weight): 3x25

  • Dropset Dumbbell Front Raises: 3x10/15/21

  • Dropset Barbell Bicep Curl: 3x10/20/30

Thursday: Legs, Back, Triceps + 20’ HIIT

  • Body Weight Squats: 3x25 Super Set Barbell Squat:3x25 Super Set Lat Pulldowns 3x15

  • Leg Press: 3x25 Super Set Seated Rows: 3x15

  • Leg Extension: 3x 35/35/20/20/20/20 Super Set One Arm Dumbbelll Row: 3x15(ea. arm)

  • Skullcrusher: 3x12 Super Set Dumbbell Kneeling Kickbacks: 3x25 Super Set Tricep Pulldowns: 3x12

Friday: Cardio + Abs

  • Take your favorite class

    *Oblique Crunches on Hyper extension Bench3x15

    *Weighted Rope Crunches: 3x10

    *Hanging Leg Raise: 3x15

Saturday: 30’ Fasted Cardio

Sunday: Rest Day