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