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: Full Body + 20’ Cardio (10’ Elliptical + 10’ Walk on Incline)
100 feet Lunges
Would be great to do outddors
25 Weighted Squats
1 0 Jump Squats
20 Frog Jumps
21 Lunges (ea. leg)
2 min Jog
50 Weighted Shoulder Press
50 Weighted Laterals
50 Kickbacks
50 Bicep Curls
2 Min Break & Repeat Circuit again
15 Min HIIT Sprints (15 sec walk/ 2 min walk)
Leg Extensions: 2x21 Super Set Butt Machine 2x 25 Super Set Leg Curls: 2x12
Tuesday: Upper Body Circuit + 30’ Cardio (15’ Stair Master + 15’ Sprints on Arc Trainer)
100 Ft Lunges
3 Rounds
10 Weighted Shoulder Press (Heaviest)
20 Weighted Shoulder Press (Lower weight)
30 Weighted Shoulder Press (Lowest Weight)
21 Barbell Back Rows
21 Lat Pulldowns
21 Seated Rows
10 Hammer Curls (Heaviest)
10 Kickbacks (Heaviest)
20 Hammer Curls (Lower weight)
20 Kickbacks (Lower weight)
30 Hammer Curls (Lightest)
30 Kickbacks (Lowest)
10 Laterals (Heaviest)
20 Laterals (Lower Weight)
Barbell Bicep Curl: 3x20 Super Set Tricep Kickback: 3x30
Wednesday: Rest
Thursday: Legs + Back + Shoulders
Laterals: 3x21 Super Set Dumbbell Chest Supported Rows:3x21 Super Set Barbell Hip Thrust: 3x10
Laterals: 3x20 Super Set Rear Delt Machine: 3x21 Super Set Banded Barbell Box Squats: 3x12
Back Pulls: 3x12 Super Set: Weighted Step-ups: 3x10 Super Set: Cable Machine Pistol Squats:3x12
Smith Machine Curtsy Lunge: 3x15
Leg Extensions: 3x50 Super Set 3x50 Calf Machine Super Set 3x50 Roman Chair Abs
Friday: Take a Yoga class
Saturday: 30’ Fasted Cardio
Sunday: Rest Day