Weekly Workouts

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:Shoulders, Back + 30’ Cardio (15’ Elliptical + 15’ Walk on Incline)

  • 50 ft. lunges/ 50 ft. sprint

  • Dumbbell Laterals: 2x25 Super Set Dumbbell Shoulder Press: 2x15 Super Set 2 min Run

  • Dumbbell Laterals: 2x15 Super Set Lat Pulldowns: 2x21 Super Set 2 min Run

  • Dumbbell Laterals: 2x15 Super Set Lat Pulldowns w/ triangle: 2x21 Super Set 2 min Run

  • Dumbbell Laterals: 3x15 Super Set Seated Rows: 3x21 Super Set: 2 min Run

  • Dumbbell Laterals: 3x15 Super Set Lat Pulldowns to head (facing out): 3x21 Super Set: 2 min Run

  • Dumbbell Laterals: 3x15 Super Set Hypers: 3x30/25/25 Super Set: 2 min Run

Tuesday: Legs + 30’ Cardio (15’ Stair Master + 15’ Sprints on Arc Trainer)

  • 100 Ft Lunges

  • Leg Extension: 3x50 Super Set Smith Squats: 3x40

  • Leg Extension: 3x21 Super Set Banded Crab Walk: 3x30

  • Hack Squats: 3x20 Super Set Leg Curls: 3x20

  • Barbell Hip Thrusts: 3x10

Wednesday: Rest

Thursday:Triceps, Biceps, Chest

  • Bosu Push-Up:3x10 Super Set Cable Chest Flyes: 3x15 Super Set Assisted Dipst: 3x10

  • 10 Burpess

  • Chest Press Machine: 3x20 Super Set Cable Tricep Pulldwn: 3x15

  • 10 Box Jumps

  • Skull Crusher: 3x15 Super Set Tricep Kickback: 3x15

Friday: Take a Yoga class

Saturday: 30’ Fasted Cardio

Sunday: Rest Day