Weekly Workouts

Here is this week’s workout routine:

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

    • Dropset: Lower weight with each set.

    • Shorties: Perform the bottom portion of the exercise without going all the way up

Monday: Legs + 30’ Fasted Cardio

  • Dumbbell Squats: 3x21 Super Set Squat Shorties: 3x21 Superset Leg Extension: 3x25/21/15

  • Butt Machine: 3x21 (ea. leg) Super Set Walking Lunges(no weight): 3x21

  • 3x21 Seated Leg Press Super Set Leg Curl 3x21

  • Leg Press: 3x21 Super Set Dumbbell Dead lift w/ heels elevated: 3x21

Tuesday: Back, Shoulders + Abs

  • This is one huge dropset of 10 sets.

  • You will perform each exercise for the given amount of reps. Once all exercisesare completed you start over with the new rep number.

  • Reps are: 20/18/16/14/12/10/8/6/4/2

    • Seated Rows w/ triangle

    • Dumbbell Side Laterals

    • Lat Pulldowns

    • Dumbbell Shoulder Press

    • Dumbbell One Arm Rows

    • Dumbbell Front Raise

*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: Arms, Legs + 20’ HIIT

  • 100 ft lunges

  • Smith Machine Squats: 1x50 (very low weight)

  • Smith Machine Squat (heavy): 3x25 Super Set Squat Shorties: 3x40 (20 heavy, 20 no weight)

  • 1Leg Extensions: 1x 50

  • Leg Extensions: 1x35

  • Leg Extension dropset: 5/10/21

  • Seated Leg Press: 3x21 Super Set Leg Extension: 3x to failure

  • Leg Curls: 3x12

  • Bicep Curls: 3x10 Super Set Dumb Bell Tricep Kickbacks: 3x50

Friday: Rest Day

Saturday: 30’ Fasted Cardio

Sunday: Rest Day