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

  • Dumbbell Squats: 3x21 Super Set Dumbbell Deadlift: 3x15 Superset Run: 2 min at 5.0 mph

  • Smith Machine Static Lunge: 3x15 (ea. leg) Super Set Barbell Walking Lunges: 3x16 (increase weight ea. set) Super Set Hack Squat: 3x21 Super Set Sumo Squats to Failure

  • 100 Walking Lunges (No weight)

  • Leg Curls: 3x15 Super Set Leg Press: 3x15 Super Set Butt Machine (or Kickbacks on Smith): 3x15 Super Set: Leg Extension: 3x15

Tuesday: Back, Shoulders, Biceps + Abs

  • Dumbbell Laterals Dropset:3x 10/15/21 Super Set Dumbbell Rows: 3x12 (ea. arm)

  • Bicep Curls: 3x21 Super Set Lat Pulldowns: 3x21

  • Seated Dumbbell Front Raises:3x15 Super Set Seated Rows: 3x15 Super Set Lat Pulldowns (behind head)

  • Lat Pulldown Hammer Strength Machine: 3x15 Super Set Rear Delt Fly Machine: 3x15

  • Leg Lifts on Roman Chair: 3x21 Super Set Bicep Hammer Curl w/ Cable: 3x12

*Oblique Crunches on Hyperextension Bench3x15

*Weighted Rope Crunches: 3x10

*Hanging Leg Raise: 3x15

Wednesday: Cardio + Abs

  • Take your favorite class

  • *Oblique Crunches on Hyper extension Bench3x15

  • *Weighted Rope Crunches: 3x10

  • *Hanging Leg Raise: 3x15

Thursday: Biceps, Triceps, Light Legs & Chest + 20’ HIIT

  • Dumbbell Hammer Curls: 3x10/8/8 Super Set Dumbbell Hammer Curl:3x2/15/15 (lower weight) Super Set Dumbbell Hammer Curls: 3x3/21/21 (lower weight) Super Set: Chest Press Machine: 3x15 Super Set Dumbbell Kickbacks: 3x10/8/8 Super Set Dumbbell Kickback:3x20/15/15(lower weight) Super Set Dumbbell Kickback: 3x30/21/21 Super Set Dumbbell Chest Press Flat :3x15

  • Barbell Bicep Curl: 3x25 Super Set Lat Pulldowns w/ triangle: 3x21 Super Set Leg Press: 3x50 (open, closed, bottom)

  • Flat Skull Crusher: 3x21 Super Set Tricep Pulldown: 3x21

Friday: Rest Day

Saturday: 30’ Fasted Cardio

Sunday: Rest Day