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