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’ Bike)

  • Weighted Dumbbell Lunges: 8x21 Super Set Dumbbell Squats: 8x21

  • Smith Maching Squats: 2x35/25 Super Set Seated Leg Press (ft. wide): 2x21 Super Set Seated Leg Press(ft. together): 2x21

  • Leg Extensions: (2min on Stairs)

    • 10 reps

    • 11 reps

    • 12 res

    • 13 reps

    • 14 reps

    • 15 reps

    • 15 reps

    • 15 reps

  • Leg Curls: 5x15 ( 2’ min stair master before the leg curl/ 2’ min after each set. It will be 20’ total)

  • If your gym has stairs run them 5 times. If not Sprint 1’ on treadmill and 3’ on stair master)

  • 500 crunches

Tuesday: Back, Shoulders + 20’ Cardio (10’ Stair Master + 10’ Sprints on Stair Master)

  • Landmine Row w/ V-Bar: 3x20 Super Set Single Arm Lat Pulldown: 3x15

  • Barbell Row: 3x20

  • Straight Arm Pulldowns w/ Rope: 3x21 Super Set Seated Row with D-Bar Attachment: 3x20

  • Dumbbell Laterals: 7x25/20/15/10/5/5/5

  • Barbell Front Raise: 4x20/15/10/7

  • Seated Shoulder Press w/ Dumbbells: 7x25/20/15/10/5/5/5

Wednesday: Rest

Thursday:Triceps, Biceps, Light Legs

  • 5’ Jog

  • Incline Bicep Curl w/ Dumbbells :1x15 Super Set Skull Crushers: 1x15

  • Sitted Hammer Curls: 4x15 Super Set Dips: 4x35

  • Ez Bar Bicep Curl: 4x15 Super Set Cable Tricep Pulldwn: 4x25

  • Leg Extensions: 4x25 Super Set Leg Curls: 4x20

Friday: Take a Yoga class

Saturday: 30’ Fasted Cardio

Sunday: Rest Day